Lateral (outer) hip muscles, in particular, are key for spinal support. Keeping them strong and flexible is part of most therapeutic back exercise programs.

In the image above, the model is demonstrating a hip-strengthening exercise called a lateral lunge by using both legs to support her standing body. By bending one leg (at the hip, knee, and ankle joints) and extending the other out to the side, she is challenging her lower extremity muscles.

Her outer hip muscles on the bent leg are doing the lion’s share of the work, providing stability and balance for the position. And the extended leg is likely getting some extra contraction in places that are key for pain-free upright body posture and back fitness, as well.

If you are a beginner or have an ongoing back condition, start by simply “standing” on one knee, and extending the other leg out to the side, period. It’s okay to put your leg somewhere between front and side, depending on comfort and your ability to stay stable in this position. Keep your arms down by your sides and don’t try to tilt your torso.

When your balance improves while in this basic kneeling position, you can begin to add in one or more trunk, leg, or arm variations.

As you progress, you can:

Raise your arms Add a trunk tilt Move the extended leg more towards the side and less towards the front

A few variations:

If you’re a super-beginner, use a stationary object instead of a ball. If you’re up for a challenge, you can roll the ball either in and out sideways, or forward and back. This will engage your hip and core muscles as you work to remain in position.

To start, keep your arms by your side, but once staying put in this position becomes easy (and it should always be pain-free, of course), take ’em out to the side.

This challenge is advanced, so it’s not for everyone.

The idea is to bend at the hips until you are parallel to the floor. Keep a nice long line from the top of your head to the bottom of your foot (of the extended leg).

At first, you may only be able to stay for a couple of seconds, and/or you may not fully reach parallel, but that’s okay. With practice, you may be able to build up your ability and the amount of time you spend. A good goal could be 5 or even 10 seconds at a time.

Don’t forget to do this on the other side.