Step Up
Step ups develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
Step up — Low Step
Step ups performed on a low step develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
Step Up — Medium Step
Step ups performed on a medium step develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
Step Up and Tap
The step up and tap exercise develops the glutes, legs, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.
Straight-leg Quad and Glutes Isometrics — Seated
The straight leg quad and glutes isometric develops "static" strength in the quadriceps and glutes. This exercise can be performed as part of a beginner workout or rehabilitation routine. This exercise requires little skill and can be performed anywhere.
Wobble Board Side Reach
The wobble board side reach develops balance, hand-eye coordination, and stability. This is a fun exercise to perform with a partner and can be part of your warm-up or cool-down. The unstable surface creates balance demands on the body and challenges the ankles, hips, and torso.
Ball Superman On Toes
The superman exercise performed on the ball develops the erector spinai muscles and glutes. Performing the superman exercise on a swiss ball increased the demand placed on your core muscles. By holding your arms at your side you also stretch the chest and shoulders. This allows you to develop strength-endurance in your back while stretching the upper body. Keep your feet apart for more stability and closer together for increase difficulty.
Walking Lunge Thrust
The walking lunge thrust develops full-body fitness. Add the walking lunge thrust with rotation to your workout to burn calories and strengthen the entire body. Increase the resistance or distance for added difficulty.
Bodyweight Squats
Body weight squats performed to parallel develop strength in the glutes, hamstrings, hip adductors, quadriceps and spinal extensors. This exercise transfers well to the real world and can be adapted to meet the needs of almost anyone. For more complete lower-body development body weight squats to below parallel.
Dumbbell Step Up
The dumbbell step up performed on a low step 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. After mastering forward lunges you may try steps ups as an alternative exercise for strengthening the legs and butt.
Auto Quad Stretch
The Auto Quad Stretch is a good warm down exercise after a lower body workout. Stretches such as the auto quad stretch help improve your range of motion and speed up your recovery. For more of a stretch you can pull the opposite leg toward your glutes and hold it a little longer. Keeping your muscles loose is a good way to avoid injury.
Auto-Band Leg Curl — Seated
The auto-band leg curl performed seated focuses on the hamstrings. This exercise can be used as part of a rehabilitation program for the posterior chain. These muscles are important for knee stability and low back strength. This is also a good for beginner exercisers or people with limited mobility. You can perform this exercise as a substitute for the seated leg curl machine.
Band Hip Adduction — Standing
Hip adduction performed standing with a resistance band works the inner thigh muscles. This exercise can be performed anywhere, making it a good substitute if a cable machine or inner thigh machine is not available. You can also perform this exercise seated with the resistance band anchored around your knee. The standing variation is best because most activity is performed while standing. This is referred to as "ground-based", because your feet are in contact with the ground.
Band Leg Curl — Prone
The leg curl performed with a resistance band in the prone position strengthens the hamstrings. You can perform this exercise at home or at the gym. Hamstring development is important because without it the quadriceps of the front of the thigh can become overdeveloped and lead to muscle imbalances and potentially an injury. Prop a rolled up town under your hips to alleviate low back strain during the exercise. Pause at the top for peak-contraction.
Band Leg Curl — Seated
Performing the leg curl while seated and using a rubber band for resistance is a great way to strengthen the hamstrings. This exercise isolates the hamstrings and provides a good solution if you are away from the gym. Make sure the chair is strong and is firmly planted on the floor. Keep your torso upright and squeeze at the bands hardest point to achieve a peak-contraction in the hamstrings.
Band Leg Extension — Seated
The leg extension performed while seated and with a resistance band isolates and strengthens the quadriceps. The seated leg extension can be performed at home or at the gym using machines, resistance bands, cables or manual resistance. You can perform this exercise as part of your lower-body workout. The leg extension exercise is a staple in bodybuilding and is frequently referred to as a "definition" exercise, meaning it helps make the muscles more visual and defined.
Band Terminal Knee Extension — Standing
Terminal knee extensions are used to strengthen the quadriceps. It is believed that this exercise helps runners knee. Runner's knee is when the patella (kneecap) rubs against the end of the femur (thigh bone) as the knee moves. The terminal knee extension exercise strengthens the (VMO) vastus medialis oblique muscle, which is primarily charged with keeping the patella in its proper place. For increased comfort, place a towel behind the knee before tightening the elastic band.
Bent-knee Quad Isometrics — Seated
The Bent-knee Quad Isometrics exercise preformed while seated increases quad strength and promotes appropriate patellar tracking. This exercise is used as part of rehabilitation routine for various knee injuries, such as an ACL tear. If a foam roller is not available you can roll up a beach towel and place it under your knee. Isometrics require the muscles to create tension at a constant length, therefore the muscles do not move the body part.
