Strong hips thighs and gluteal muscles enhance athletic technique, promote endurance, prevent injuries and look great in bathing suits. There are two types of lower body exercises. Closed chain exercises, such as squats and lunges, keep your feet in a fixed position. These exercises usually work more than one muscle group simultaneously. Open chain exercises, such as side leg raises, leave the foot in a free position. These exercises usually isolate one muscle group. Perform two or three sets of 10 to 15 repetitions for each exercise.
Squats
Squats are the ultimate, closed-chain lower body exercise. They work the hamstrings, quadriceps, hip and gluteal muscles. Stand in an upright position, with your feet separated hip-width apart. Bend your knees and shift your weight toward your heels. Sit back as if you were about to sit on a chair, and then straighten your legs in a controlled movement. Progress the exercise by holding weights in each hand, or a barbell on your shoulders. Add outer thigh work to the squat by placing an exercise band around your ankles. As you straight your legs, lift one leg and kick it out to the side. Keep the knee facing straight ahead. Bend your knee and return to the squat.
Lunges
Lunges work the same muscles as squats, but since they emphasize one leg, they are more challenging. Stand with one leg in front of the other. Keep the front foot flat on the floor, but lift the heel of the back foot. Bend both knees, keeping your upper body in an upright position. Straighten your legs with control.
Stability Ball Hamstring Curl
Hamstring/quadriceps muscle imbalances are common, especially amongst women. The stability ball hamstring curl effectively corrects this problem. The exercise works the hamstrings, gluteal and core muscles. Lie supine with your feet on the ball, separated at hip-width apart. Engage your core, squeeze your gluteal muscles and lift each vertebra from the floor, until you reach a bridge position. Remain in the bridge, and straighten your legs. Bend your knees and roll each vertebra back to the floor.
Side Leg Raises
Side leg raises work your abductor or outer thigh muscles. Lie on your side with your feet, hips, shoulders and head on the same line. Raise your top leg, keeping the knee facing straight ahead. Lower the leg with control. Add challenge by placing a resistance band around your ankles. Some variations of the side leg raise engage the gluteal muscles. Lift the leg on the first count, bring it forward to a 45-degree angle and then bring it back to the starting position. Keep the leg in the forward position on the last repetition, and perform five clockwise and five counterclockwise leg circles.
Towel Slides
The slide board provides effective inner thigh exercise, but the boards are expensive and difficult to find. A hand towel on a newly-waxed wood or linoleum floor provides an inexpensive slide board. Stand in an upright position, with your feet wider than hip-width apart. Your heels should be facing each other. Place a hand towel under your right foot. Keep the towel in contact with the floor as you slide your right leg in to meet your left.
Member Comments