This standing leg-lift exercise targets your outer hips, glutes, and quadriceps. Hip exercises can help alleviate back pain and stiffness and improve your work productivity. 

 

Step 1: Stand with your feet hip-width apart and put your hands on your hips.

 

Step 2: Slowly, for a count of three, extend your right leg to the side and up to hip height (or as high as you can go). Be sure to keep your inner thigh parallel to the floor.

 

Step 3: Hold the position for a count of two. 

 

Step 4: Slowly lower your leg to the floor for a count of three. 

 

Step 5: Repeat fifteen times then switch to your left leg.