Your buttocks and legs work together with your upper body to perform various movement patterns, such as overhead lifting, squatting and lunging. They also move your body in all forms of locomotion, such as walk, crawling and running. Therefore, the National Academy of Sports Medicine recommends that you perform integrative exercises that work your legs and butt together rather than isolating individual muscle groups. This improves your movement patterns and athletic performance and burns more calories in less time in your training.
Squats
All squat variations work on your entire lower body and upper body stability. To do a basic body-weight squat, extend your arms in front of your body with your palms facing up. Stand with your legs about shoulder-width apart and with your feet pointing forward. Inhale and squat down as low as you can with your torso upright. Keep your heels on the ground and your knees and feet pointing forward. Exhale and stand back up without moving your spine or your legs out of alignment. Perform three sets of eight to 10 reps. You can also do this exercise by carrying one or two dumbbells, holding a barbell behind your neck and over your shoulders or with both arms over your head.
Deadlifts
Your buttocks produce most of the force to generate the lift during a deadlift with your legs and torso assisting the movement. Stand with your legs about shoulder-width apart, and place a 45-lb. kettlebell in front of you on the ground. Put your left hand behind your lower back, and bend your legs slightly as you bend forward at your torso to grab the kettlebell with your right hand. Do not round your spine. Exhale and push your buttocks forward, bringing your torso upright and the kettlebell off the ground. Perform three sets of six to eight reps per hand.
Power Stepups
This exercise works on power production in your lower body while maintaining upper body stability as you move. Use a sturdy platform between 2 to 3 feet tall, such as a stack of aerobic steps, a park bench or a wooden box. Put your right foot on top of the platform with your left leg straight and your torso upright. Swing your arms in front of you, and jump straight up in the air by pushing your right foot off the platform and your left foot off the ground. Switch your leg position in midair, and land gently with your right foot on the ground and your left foot on the platform. Keep your torso upright at all times. Perform this exercise as fast as you can with control for two to three sets of 20 reps.
Active Hip Flexors and Leg Stretch
This exercise stretches your hip flexors and the back of your legs together by moving your body in different patterns. Stand with your legs together, and raise your arms over your head. Exhale and bend your torso forward to touch your feet. Hold this stretch for one deep breath, and roll your body up to the starting position. Step back with your right foot and with both feet pointing forward. Tighten your right buttock to stretch the right hip flexor. Hold this stretch for one deep breath, and stand with your feet together. Lower your arms to your sides as you do so. Raise your arms and step back with your left leg to stretch the other side. Repeat the movement pattern five to 10 times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
Member Comments