The squat thruster strengthens the legs, hips, torso, shoulders, and arms. The squat thrust also develops and strengthens basic motor patterns. The squat thruster delivers both strength and conditioning benefits. Squat thrusters are an explosive (ballistic) movement that burn calories, strengthens the entire body and improves the cardiovascular system.
Squat thruster with rotation strengthens the legs, hips, thighs, torso, shoulders, and arms. This exercise delivers both strength and conditioning benefits. Dumbbells can be used to provide additional resistance. The rotation makes this exercise a good choice for anyone desiring real-world fitness. The squat thruster with rotation transfers well to sport and life.
The A-Skip is as a dynamic warm-up and is good for teaching running mechanics. No equipment is needed so it can be done by almost anyone, anywhere. You might find this exercise in the speed, agility, and quickness portion of a well balanced strength and conditioning program. The A-Skip is a good way to prepare your body for more demanding plyometric exercises, such as the A-Bound.
The back pedal exercise is a good dynamic warm-up for agility drills or running. This exercise can also be used to improve sports performance for football, soccer and hockey. Make sure you find an open space to run backwards and know what is behind you. Try to increase you foot speed without breaking your mechanics. This can also be used as a cool down exercise to balance out development between the quads and hamstrings.
The backward run is used for dynamic warm-up and agility. It differs from the back pedal by the length of the strides. Your arm motion should be the same as forward running. The elbows should be approximately 90 degrees and the hands should be relaxed. Pump the shoulders as you run backwards. You can use this as a conditioning exercise by performing many sets with little rest. Make sure you have open space behind you free of obstructions and hazards.
The hip abduction exercise performed with a resistance band around the ankle develops strength around the glute muscles. You will feel the exercise “burn” deep inside the hip muscles. The exercise can be performed with or without the resistance band. Adding the band places more demand on the muscles and triggers more strength development. Perform this exercise after back squats or lunges for complete lower-body development.
Hip extension performed with a resistance band while standing strengthens the glute muscles. This exercise can be performed at home or at the gym. When the band is fully stretched, be sure to hold the contraction for a few seconds. This will ensure you focus on feeling the glute work through the entire range of motion. Release the band slowly to keep resistance on the glute.
Hip flexion performed with the band while standing strengthens the hip flexors. These muscles help move your thigh toward your abdominals. It’s important to develop both extension and flexion at the hip joint to prevent injuries and imbalances. Keep your knee locked and our toes pointed up toward your shins as you raise your leg. This will keep the tension on the hip joint and not on the thigh. This exercise can be performed at home or at the gym.
The box thrust develops power in the lower body. The goal is to quickly and explosively push off the box, gaining maximum vertical height. Block with the arms to gain additional height, land soft and repeat for the recommended number of repetitions. The box thrust is considered an intermediate to advanced move and should be performed after the lower body has been strengthened with back squats, leg presses or lunges.
The bent-over hip extension performed on a bench targets the glutes, hamstrings and improves core stability and balance. This is a highly challenging exercise and should be performed with resistance only after the basic variation has been mastered. You may perform this exercise on the floor and progress to the bench.
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.
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