The cable hip abduction performed lying on your side is an effective exercise for the glutes, hip and outer thigh. The cable stack and ankle strap are available at many gyms. To do this exercise effectively try to lift you leg directly to the side without drifting forward or back. The hip abduction lying on your side can also be performed with a band or resistance tubing.
Cable hip extension standing targets the hip extensors (glutes, hamstrings) and core muscles. This exercise is a good alternative for squats and leg presses when isolation of the glutes is desired. Hip and ankle stabilizers are also challenged with the standing cable hip extension exercise. Maintain an upright posture and squeeze the glute muscles for peak-contraction.
The cable leg extension performed free standing develops leg (quadriceps), glute, and core strength. This is an excellent exercise for runners because it mimics the drive phase of the run. Keeping your hands unanchored requires the core muscles and hips to help stabilize the body during the exercise.
The cable leg extension develops leg (quadriceps) and glute strength. This is an excellent exercise for runners because it mimics the drive phase of the run. Keeping your hands anchored requires less involvement from the core muscles and hips. This exercise can be used to develop definition in the glutes.
The deep hip stretch is used to improve flexibility in the hip. Hip flexibility is important for easy of movement as well as athletic performance. People who spend a lot of time sitting will benefit from the deep hip stretch. Tight muscles in your hip will also put the brakes on your jumping and sprint. Just like every other stretch, the deep hip stretch should be performed after the body is thoroughly warmed up.
The dumbbell step up targets the glutes and thighs. Step ups are a functional movement which transfers well to everyday life. So while you are building great looking legs you are also preparing you body to handle the stress of everyday life. If your goal is to build lean, shapely legs, select a moderate resistance and if your goal is to develop additional muscle select heavier dumbbells.
Forward lunge alternating is a great bodyweight exercise for sculpting the lower body. The thighs and butt are the primary movers in the lunge exercise. Alternating each leg for a high number of repetitions or for an extended duration – makes the exercise more aerobic. This challenges the cardiovascular system and burns a lot of calories. Adding resistance to the lunge is another way to challenge your lower-body to change.
Forward lunge rotation alternating strengthens the legs, hips and torso. The rotation develops and strengthens basic motor patterns and makes the exercise very functional. Functional exercises transfer the benefits to daily activities, such as working in the back yard or playing with your children. Keep the rest periods short for a great conditioning workout.
Forward lunge thrust alternating is a full body exercise that develops strength, endurance and improves your conditioning. This challenging and fun bodyweight exercise strengthens the legs, glutes (butt), shoulders, torso and triceps. With no equipment you can perform this exercise anywhere, making it a good choice for boot camp class or group training.
The gluteal (butt) stretch increases the range-of-motion in the hips and low back. This is a great exercise for anyone working at a desk or performing manual labor. The hip and lower back muscles can become tight and limit mobility. The gluteal stretch should be part of your regular stretching and exercise plan to strengthen and relax the back.
The hip pull across stretches the external hip and outside upper leg. The IT Band is connective tissue that runs from the pelvis to the outside of the hip, down the outside of the leg to the patella (i.e., knee) and tibia (i.e., bone of the lower leg). It links the pelvis, upper and lower leg. Regular activity shortens the IT Band and pulls on the patella. The hip pull across can be added to your fitness program to help alleviate and prevent IT Band Syndrome.
The hip flexor stretch done while standing is a good warm up or cool down stretch. Keeping your hip flexors loose is very important for many sports. This stretch can be done anywhere since you don’t need any equipment. It is best to warm up properly before stretching.
The jumping lunge exercise is a challenging and fun way to strengthen and condition the lower body. Jumping lunges increase the power in the legs and hips. Jumping lunges are a plyometric (explosive) exercise that requires a base level of conditioning to perform safely. No equipment is needed to perform jumping lunges.
Jumping lunges with forward motion develop strong, powerful legs. The jumping lunge is a fun exercise that requires no equipment and can be performed at home or in the gym. This exercise has strength and conditioning benefits that will shape your legs and burn fat. Due the high demand this exercise places on the neuromuscular system, it is recommended that you rest 48 hours before the next lower body workout.
Lateral step-ups strengthen and define the inner thighs and hips. Lateral steps ups can be performed with dumbbells for added resistance. The side-to-side movement provides additional stability requirements for the hips and core muscles. Lateral step ups can be used to shape and define the legs. Include this exercise in your lower-body or circuit training workout.
The outer thigh stretch is a great stretch for the glute medius and the I-T band. All you need is a wall so you can do it almost anywhere. Stretching your I-T band is very important for runners and cyclists. You can adjust the position of your leg to find the optimal stretch for you.
The outer thigh stretch is a great stretch for the glute medius and the I-T band. All you need is a wall so you can do it almost anywhere. Stretching your I-T band is very important for runners and cyclists. You can adjust the position of your leg to find the optimal stretch for you.
The single leg press is a variation of the regular lag press. The leg press machine is available at most gyms. The purpose of only using one leg is to make sure that they are both doing the same amount of work. Make sure the leg you are not using is out of the way in a safe place.
