Leg & Butt Plyometrics

The term plyometrics comes from the Greek word plelythyein, which means “to augment” or “to increase,” and the shorter words plio and plyo, meaning “more” and “to move,” respectively. Metrics means to measure. Plyometric training is designed to improve an athlete’s quick and explosive movements through specific exercises that cause your muscles to stretch and then quickly contract. Athletes who rely on explosive lower-body muscles may find plyometric exercises beneficial.

Single Leg Lateral Hop

You will need a section of rope for this high-intensity exercise. Stretch the rope out on the floor and stand to the left of it, with your feet shoulder-width apart and your hands on your hips. Bend your left knee and lift your left foot off of the floor. While balancing, push off the floor with your right leg, hop over the rope to the right and immediately hop back to the left. Continue to hop back and forth for a specified amount of time, then repeat with your other leg. As you get stronger, change the rope to an object with more height.

Tuck Jump

An exercise of moderate intensity that targets your legs and hips is the tuck jump. Stand with your legs shoulder-width apart and your arms hanging comfortably by your sides. Bend your hips and knees, lowering your body into a squat position. When you feel your heels lift up from the floor, immediately explode upward and bring your knees up to your chest. Land on the balls of your feet, bend your knees to help absorb the impact, lower your hips and repeat. Keep the time in contact with the floor to a minimum upon landing. Repeat for the desired number of times. Concentrate on keeping your head up, your back straight and jumping vertical.

Mountain Climber

In addition to working your leg and hip muscles, this exercise also helps to strengthen your core muscles. To start this exercise, get on your hands and knees. Your hands should be positioned below and a little ahead of your shoulders, with your fingers pointing forward. Bend your right hip and knee and bring your right foot forward so that it is below your chest and your thigh is touching your chest. Extend your left leg behind you with only your toes in contact with the floor. While keeping your hands on the floor, jump and switch your leg positions. Bend your left knee, bring the left foot forward and extend the right leg backward. Upon landing, immediately jump and switch legs. Perform 10 times, rest and do another set.

Box Jump

This is a low-intensity exercise that works your quadriceps, hamstrings and glutes. Begin this with a 12-inch high box and as you get stronger, increase the height. Position yourself facing and to the left of the box. Stand with your feet shoulder-width apart. Bend at your hips and knees, lower your body into an abbreviated squat position and immediately jump onto the box. Upon landing, bend your knees slightly to absorb the impact and keep your weight evenly balanced on both feet. Step back down and repeat. Concentrate on minimizing the time from the squat position to the jump. Repeat 10 times, relax and do another set. For a variation of this exercise, stand perpendicular to the box and jump laterally.