Lower body exercises can be quite strenuous, but when done properly and regularly, the results can be breathtaking. Simply stated, the leg muscles include the quadriceps, which are located in front of the thighs above the knee, hamstrings are the muscles in the back of the leg right behind the quadriceps, calf muscles are at the bottom of the leg between your knee and ankle and the butt muscles consist of the gluteus maximus and gluteus minimus. This area is often neglected and most people do not remember that the butt is also a muscle. Strong legs and a firm butt can be achieved with a few simple exercises, with or without weight.
Jump Squats
This is a plyometric exercise incorporating quick, explosive movements. Begin in the squat position with your hands on your hips. Place your feet a little wider than shoulder width apart. Throw your hips back as if trying to sit in a chair, do not let your knees extend past your toes and keep your chest up. Bend your knees about 90 degrees and inhale, then jump up as high as you can go in one explosive movement. As you jump, exhale, squeeze your butt, land softly into a squat and repeat the movement. Perform three sets of 10 to 15 repetitions. Your legs and glutes will burn, but the results will be well worth it.
Resistance Bands
Step into the band and place it above your ankles just below your calf muscles. Begin in a squat position, with the knees bent at 90 degrees and your feet slightly wider than shoulder width apart, creating tension in the band. Hold the squat position and and take tiny steps towards the right keeping your feet apart and tension in the band. The band is stretched around the lower legs, limiting your movement and creating more of a challenge. When you reach the right side of the room, rest for no more than 30 seconds and repeat this exercise across to the left side of the room. Four to six sets should suffice.
Stability ball hamstring curls
With a stability ball and mat in hand, lay in a supine position on the floor. Keeping your hips lifted, place your heels on the ball with your legs extended in front of you. Place your hands on the floor beside you with your palms down. From this position, inhale and roll the ball inward, as close to your glutes as you can without letting your hips and butt drop to floor. Next, exhale and roll the ball back out to the starting position. Remember that your hips and butt should stay up for the duration of the exercise, engaging the abdominal muscles help make this possible. Repeat the movement in three sets of 15 repetitions.
Hip extensions
According to the American Council on Exercise, this is one of the most effective exercises for achieving firm glutes. Begin in a kneeling position with your elbows and forearms on the floor, engaging the abdominal muscles. Lift one leg up, keeping the knee bent at 90 degrees. Flex your foot, keeping the bottom of your sneaker, especially the heel, facing the ceiling. Continue lifting the leg until your knee and hip are in alignment and your ankle in line with your knee. Squeeze your butt at the top of this movement, hold for 10 seconds and lower the leg. Repeat this movement in three sets of 15 repetitions on each leg. To make this exercise more challenging, add light ankle weights or place a light dumbbell behind the knee.
One-legged deadlifts
With light dumbbells in both hands, stand as if you are about to begin a lunge. Your feet should be staggered with one foot behind the other and your legs straight. Lean forward keeping the dumbbells at your sides and lift the back leg slowly off the floor (both legs remain straight). Return to the starting position by pressing the front heel into the floor and immediately repeat the movement. Be sure to keep your shoulders and back straight. This exercise targets the hamstrings and should be completed in three sets of 15 repetitions on each leg.
References
- Anatomy and Physiology: The Unity of Form and Function; Kenneth S. Saladin; 2007
- Versa Loops Resistance Bands
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