My Best Health Site
EXERCISE DETAILS
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Try this leg routine twice a week for the next month:
Squats
- Stand with feet hip width apart, toes slightly out, and hands by your sides (dumbbells are optional)
- Breathe out as you lower your body into a squat position – go as low as you can comfortably go, trying to touch fingers to the floor
- Pause for one second at the bottom of the squat, then breathe in as you rise up to the standing position
- Perform each squat slow and steady, in rhythm with your breath
- Continue breathing in and out as you rise and squat for a total of 50 repetitions
- Perform 3 sets
Plié Squats with Bosu
- Put a Bosu on the floor, soft side up, and stand with feet in a wide squat position on either side of Bosu, toes pointing out as in a Plie, hands at chest level (Option - use medicine ball for additonal weight)
- Lower into a squat position until buttocks touch the Bosu – this is lower than a 90° angle
- Squeeze buttocks and raise to the start position
- Repeat for one set of 50 repetitions
Walking Lunges
- Stand tall with feet together, hands on hips, or dumbbells at your sides
- Tighten core and step forward with right foot (about 1 ½ – 2 feet forward)
- Lower left knee toward floor – but do not touch – you should be in a forward lunge position with right leg forward, left leg back
- Keep torso engaged and right knee over ankle
- Stand up stepping left foot forward to bring feet together, or stepping through to bring left foot in front
- Continue alternating lead leg as you walk forward until you have completed 50 lunges per leg
- Perform two sets of this exercise
Side Walking Squats
-
Stand with feet shoulder width apart, arms out in front for balance, or holding a medicine ball at your chest
- Lower into a squat position
- Engage core and step to the right maintaining squat position
- Transfer weight to right foot and step left foot beside right foot, still maintaining squat position (do not come up from the squat position during the entire exercise)
- Continue stepping right for 10 repetitions then switch to move left for 10 repetitions
- Perform 3 sets of this exercise