Leg exercises are essential to develop functional strength, reduce risk of injury, accelerate metabolism and tone the
Introduction to Squats
Squats are considered the most complete exercise for increasing the strength and size of the legs muscles as well as developing core strength. The primary muscles used during the squat are the quadriceps, the adductors, and the gluteus.
Box squats are a great way to practice a proper form. Since having to sink back further to reach the box, these squats challenge glutes, hamstring, inner thighs and quadriceps taking pressure off the knees.
This variation of the squats would help to practice a good form and engage the proper muscles of the legs.
Using the stability ball allows to develop balance and good posture.
Side Squats with bands
Squats with lateral resistance may look and feel pretty strange, however it's actually the perfect way to improve hip flexibility, strengthen the hip abductors, gluteus medius, and increase stability of the knees.
Heavy squats don’t just pack muscle onto the legs, they benefit the entire body. They strengthen the core, build muscle all over the body, ups metabolism to burn more fat, increase hormone release and improves physical performance.
Introduction to Lunges
Lunges are single-leg bodyweight exercise that works the hips, glutes, quads, hamstrings and core.
Lunges are unique as they allowed to build lower body strength while also improving balance, stabilization and coordination.
Lunges on the move
Lunges in the move are a great way to develop thigh muscles and strengthen the hips, that’s why they are worth adding to any leg routine, especially if there is struggle with maintaining balance or lack mobility in the hips.
High elevated lunges has a balance element to it. Balancing on the back toes and moving up and down is a challenge. Not only do the leg and butt muscles burn but you also need to tighten the core to keep proper alignment and stabilize the body.
The goal with the cable, is to maintain constant tension as the reps are performed. Part of keeping this tension involves pressing down through the heel of the front leg, which will ensure primarily working the back of that leg.
Heavy lunges help to work the large muscle groups of the legs, building lean muscle and reducing body fat. This can increase the resting metabolism, which allows to burn more fat and excess weight.
Whether it's from your office, the comfort of your own home or in a class format, chair exercises are a great option to incorporate movement into your glutes routine. Most people can burn 250 to 350 calories in a 30minute session, and with weights or resistance bands the calorie burn increases.
Resistance bands provide external resistance that the muscles have to work against. Band resistance may looks and feels pretty strange, however it's actually the perfect way to improve hip flexibility, strengthen the hip abductors, gluteus medius, and increase stability of the knees. It’s the best way to prepare our body to perform heavy squats without risking the joins and allowing our body to go deep down.
Weak gluteus medius can lead to problems in the knee joint. In fact, it's often the underlying reason for knee pain and injury. A strong gluteus medius not only stabilizes the hip but helps to maintain proper tracking in the knee joint by reducing lateral stress on the knee.
Cable Cross Workout
Sometimes there is only one machine available and we need to be creative and efficient. I am sharing 7 different exercises for the legs that can be done on the “Cable Machine”. I hope you enjoy it and please stay connected because Part 2 is coming up soon.