Your lower extremities work together to provide a variety of movements and speed in different directions. Therefore, when training at the gym or outdoors, you should train the parts of your lower body together rather than in isolation. It will help you save time, burn more calories and improve athletic performance.
Deep Squat
The deep squat requires you to have a full range of motion in your hips and ankles and a strong trunk to support the body. You should start with no free weights to work on form and flexibility before using dumbbells or kettlebells.
Stand tall with your feet should-width apart and toes pointing forward, with your arms above your head. Inhale and lower your buttocks as low as you can while keeping your spine tall. When you reach your lowest point, exhale, brace your spine and return to start position. If your feet start to point out, readjust them to point forward.
Do not lean forward excessively, and keep your arms above your head at all times. If your arms start to fall forward, stop, rest briefly and start the next set.
Multi-Planar Lunges
These exercises involve deceleration (reducing speed and momentum, as in slowing down during a sprint) of your body in multiple directions -- front, side, rotation. The three basic positions require good posture, hip and ankle flexibility and coordination.
Stand with your feet together and step forward with your right leg, descending to a lunge position with your left hip extended and left leg bent. Push yourself back up to standing position while keeping your spine neutral.
Then step to the side with your right knee and foot pointing forward. Extend your hands out in front of you for balance. Go as low as you can while keeping your left leg straight. Return to standing position.
Turn and step with your right leg to four o'clock position, pivot your left foot and lunge down. Reverse the steps back to standing position. This last step counts as one round. Repeat the pattern for three to four rounds and repeat for the left side.
Step-Ups
Step-ups train both your lower-body asymmetry and hip strength during hip extension when you go up. Correcting asymmetries will help balance the strength and flexibility on both sides of the hips and legs, since you may favor one leg to do work more than the other.
To do this exercise, stack a set of aerobic steps to about slightly above knee height. Step on top with your left leg and push up with your right foot. Keep the right hip extended and right leg slight bent, and contract your buttocks and brace your trunk for balance. Hold for a second and return to start position. Keep your left foot on the step and your spine neutral at all times.
Do 10 to 12 step-ups for two to three sets per side. Adjust the height of the steps if you find certain heights too easy or difficult. Add dumbbells or kettlebells for extra resistance once you find this exercise easier.
Power Step-Ups
This exercise requires you to switch legs as fast as you can and develop power and coordination.
Stack a set of aerobic steps just below your knee height. Start with your left foot on the step and the other foot on the ground. Push through the heel of the left foot and hop up in the air. Land with your right foot on the box. Immediately push off with your right foot and hop in the air. Repeat for 20 to 30 step-ups.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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