Tag: lowerbody

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Exercises

Single Leg Kettlebell Deadlift

Exercise Classification: Advanced

Description:

  • Start standing with your feet outside your shoulders. Lift one leg off the ground.
  • Another option is to stand with a leg positioned slightly bent behind the foot staggerstanced (B-stance)
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
Categories
Exercises

Reverse Lunge

Seated Strict Press (Exercise Classification: Intermediate)

Equipment: none

-Standing shoulder width apart, step one leg behind you while at the same time bending your knees

-Go down as far as feels comfortable without your back knee touching the ground

-Keep the knee of your front leg behind your toe when bending 

-Step the back leg back up front to the other leg

-Repeat 10 times 

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Exercises

Monster Walks

Pallof Press with Step (Exercise Classification: Intermediate)

Equipment: none

-Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides 

-Begin to step to one side with the leading leg and have the other follow a step behind for two steps each

-Once completed step towards the other side so the following leg is now the leading leg 

-Complete steps both directions 10 times 

Categories
Exercises

Lunge

Exercise Classification: Intermediate

Description:
Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.

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Exercises

Kneeling Squat

Exercise Classification: Intermediate

Description:

Kneeling and holding a weight directly in front of your chest carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.

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Exercises

Heel Slide

Exercise Classification: Beginner

Description:
Lie on your back with your legs bent so that your feet are flat on the ground. Slowly extend one leg at a time, you can pick your leg up and extend it or slide your foot along the ground especially if you have socks on.

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Exercises

Hamstring Curl

Exercise Classification: Intermediate

Lie down on the ground prone. You can use a band or a towel to give yourself resistance. Tie the band to a sturdy object and wrap it around your ankle.

Carefully pull the band towards your glutes, hold you leg here for 3 seconds then relax your leg back down to the ground.

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Exercises

Goblet Squat

Exercise Classification: Advanced

Description:

You can either choose to use a weight or not. Hold your hands or weight in your hands directly in front of your chest. Spread your legs slightly and push your behind back as you bend your knees.

Press down into a full squat and then back up.

Categories
Aerobics Exercises

Box Squat

Exercise Classification: Advanced


Description: Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.

Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actually sitting down!) in a controlled motion, and then stand back up.

Think about sitting on a balloon!

Stand all the way up to finish the rep. Squeeze your glutes at the top.

If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.

Categories
Exercises

Good Mornings

Exercise Classification: Intermediate

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).

In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.

Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.

Complete 10 reps.