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Legs & Glutes Circuit

 

Exercise Name Target Description Visual

Body Weight Squat

quadriceps & gluteus Starting in standing position, squat all the way down pointing both arms forward (1), return to standing
position (2)

Calf Raises
(no weight)

calves Position toes and balls of feet on calf block with arches and heels extending off.  Hold onto a stationary object for for balance. 
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Swiss Ball Hip Raise and Curl

hamstrings With your heels on the stability ball, raise your hips so that your body makes a straight line from your knees to your shoulders.  Maintaining this straight line, curl your heels towards your butt, pause, and roll back out.  Lower your hips to the floor.  Repeat.  The advanced version entails doing the same motion with one leg.

Alternating Lunge

quadriceps & gluteus Starting in standing postion, take a deep step, almost touching one knee (1), come back to starting position (2), take a deep step with the other leg (3), back to starting position (4).  Keep your forward knee from going past your toes on the step.

1 Legged Chair Squat

(advanced)

quadriceps, gluteus, hamstrings Starting position standing on one leg on a chair or bench.  Lower your other leg to the floor and barely touch with your toes before pressing back up to the starting position.  Repeat for an entire set with one leg before switching to the other leg.

Step Up

(beginner)

quadriceps, gluteus, hamstrings Preparation
Starting Position standing 1 foot to 18 inches away from a step (12-18 inches high).

Execution
Step up with your right leg, then up with your left leg, then down with your right leg, then down with your left leg.  Up-up-down-down.  Alternate your "lead leg" every 5 repetitions.

1 Leg Split Squat

quadriceps & gluteus Starting in the up position, with your back leg on a chair or bench. Working leg should be forward enough so that your knee does not go past your toes in the down position.  Lower your non working knee towards the floor and then press back up.  Variations include adding weights to your hands for added resistance, supporting your non-working leg on a stability ball for more emphasis on core, or any combination of both.  When using the stability ball, start with the top of your foot on the ball and roll the ball backwards on the downward motion of the exercise.

 

     
   

youtube video representation

 
     
 

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