Warming Up
Hamstring and Buttocks
Kneel with your hands below your shoulders and one leg extended backwards, with your toes pointed. Bring your lower leg up to a right angle and flex your foot. Tuck in your chin as this will prevent you from arching your back.
Outer Thigh
Rest on your forearm and hip with your bottom leg bent as shown in the diagram. Slowly lift and lower your leg, keeping your upper body upright. You can perform this exercise with your foot flexed or your toes pointed. Switch legs and repeat.
Please note: These exercises do not represent a complete strength training program. The internet contains many links to companies and individuals who offer wider, and more complete exercises tailored to various individual training needs.