You can gain muscle mass in your buttocks and legs by performing various bodyweight exercises without weights at high intensity. These exercises, such as the squat, lunge and hurdle step, involve various movement patterns that are essential for many sports and daily activities, says physical therapist and strength coach Gray Cook, author of "Athletic Body in Balance." They work all lower body muscles while stabilizing your upper body with your spine and abs.
Power Squats
Step 1
Stand with your legs about shoulder-width distance apart, and hold a 50-lb. barbell over your shoulders without sticking your neck forward.
Step 2
Inhale and squat down deep so that your buttocks move past the level of your knees. Keep your chest up and your knees and feet pointing forward.
Step 3
Exhale and quickly stand up, using your buttocks and legs to push yourself up. Perform three sets of 6 to 8 reps. Increase the weight by 5 to 10 lbs per set.
Stepups
Step 1
Stand in front of a plyobox or a stack of aerobic steps that is between two to three feet high. Step on top of the box with your left foot, and push yourself up onto the box.
Step 2
Extend your right foot behind you while keeping your torso upright. Do not hunch your shoulders as you move.
Step 3
Hold this position for one second and lower your body back to the starting position. Perform three sets of 6 to 8 reps per leg.
Power Lunges
Step 1
Stand with your right foot in front of you and point both feet forward. Lunge straight down until your left knee almost touches the ground. Lean your torso slightly forward at your waist.
Step 2
Jump straight up and swing your arms over your head, extending your torso as you jump. Switch your leg position in mid-air, and land gently with your right foot in front of you.
Step 3
Repeat the exercise as fast as you can for three sets of 20 reps.
Wind Sprints
Step 1
Set two cones about 20 meters apart on a running track or a large field with turf. Stand about two meters behind the starting cone and face the second cone.
Step 2
Run as fast as you can toward the opposite cone and slow down once you have run past it. Turn around and quickly sprint back to the starting cone.
Step 3
Walk around and rest for no more than two minutes. Stretch your body a little if necessary. Repeat the exercise for four to five times, and increase the distance between the cones by five meters per set.
Things You'll Need
- Plyobox or aerobic steps
- Two orange cones
- 50-lb. barbell
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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