Gaining muscles in your hips and legs requires a combination of strength training, proper nutrition and recovery. Although you can perform isolation exercises that stimulate muscle growth, Juan Carlos Santana, director of the Institute of Human Performance, recommends that you perform full-body exercises that works on all your lower-body muscles at once and improve your joint stability, strength and movement patterns. For all exercises, perform three to fours sets of eight to 12 repetitions.
Dumbbell Squats
Step 1
Hold two 25-lb. dumbbells over your shoulders with your forearms and elbows toward the center of your body. Stand with your feet about shoulder-distance apart and pointing forward.
Step 2
Squat down as low as you can at a rate of three seconds while maintaining an upright posture. Keep your feet and knees pointing forward.
Step 3
Exhale and stand up, bracing your abdominal muscles to keep your spine from moving.
Kettlebell Deadlifts
Step 1
Stand in front of a 40-lb. kettlebell on the ground with your feet about shoulder-distance apart.
Step 2
Bend forward at your waist, and grab the kettlebell firmly with your right hand. Place your left hand on your lower back to make sure that it does not flex or move.
Step 3
Push against the ground with your legs, and push your hips forward together to bring your torso upright, which helps you lift the weight off the ground.
Step 4
Lower the kettlebell to the ground at a rate of three seconds.
Box Jumps
Step 1
Stand in front of a plyometric box that is about 2 or 3 feet high. Swing your arms forward to help you jump on top of the box with your feet hip-distance apart.
Step 2
Jump back to the starting position, and land on the balls of your feet with your legs bent to absorb the shock.
Step 3
Jump back on top of the box immediately. Perform three sets of 20 jumps as fast as you can.
Tips and Warnings
- To burn more calories and save time, perform each exercise for 30 seconds, and rest for 30 seconds between exercises. This method, called interval training, develops muscular endurance and provides stimulus for growing muscles and burning fat, according to Coach Robert dos Remedios, author of "Cardio Strength Training." After you have completed one round of exercises, rest and rehydrate for 30 seconds or less, and perform two more rounds.
- Consult your doctor before starting any new exercise program.
Things You'll Need
- Two 25-lb. dumbbells
- Plyometric box
- 40-lb. kettlebell
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Cardio Strength Training"; Robert dos Remedios; 2009
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