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5 Great Lower Body Moves!

May 15, 2012 by Kristin

When you think about it, most of your day is spent sitting down.  Sitting can widen your waistline and weaken glute muscles, which of course are found in your butt.  No woman wants weak glute muscles! Here are 5 great, lower body moves that will help to strengthen your glutes! To challenge yourself with these moves, add weight, usually dumbbells will work great.  The key is to have the right form when doing these moves.

1.       Low Squats: Most of us don’t do our squats low enough.  When squatting low, you might want a step stool or something to catch you if you lose your balance.  Having a stool under you will also let you know when you have squatted low enough.

  • a.       You want to squat down until your thighs are parallel to the floor.  If you don’t go down that far you are cheating yourself.  Get the form down without any weight, first.
  • b.      Don’t extend your knees beyond your toes.
  • c.       Stand with your feet, slightly further than shoulder width apart.
  • d.      Your butt should stick out when doing a proper squat!

2.       Split Squats: This is a variation of a squat that will also work most of the major muscle groups.

  • a.       Use a padded surface, like a weight bench or something that is about as tall as a weight bench.
  • b.      Back up to the bench and take one BIG step forward with one foot
  • c.       Place you’re the top of your rear foot on top of the weight bench
  • d.      Make sure you are at a good distance away from the bench (this give you more space for your actual squat)
  • e.      Lower your center of gravity, keeping your head up and maintaining good posture
  • f.        Be sure to push through your heel as you lower and raise

3.       Side Lunges: Not only does this lunge work your glutes, it also targets your inner thighs

  • a.       Stand with your feet parallel and hip width apart
  • b.      While keeping your weight on your left heel, take a step out with your right foot, keep both feet facing forward
  • c.       Then, lower your body, bending the right knee and pushing your hips back, continue until your right knee is almost lined up with your toe
  • d.      Then push off firmly with your right foot, returning to the starting position, then repeat with the opposite side

4.       Front Lunge Push-Off: This leg exercise will help with your ability to keep your balance.

  • a.       Leading first with your left foot, lunge forward and until your knee form a 90 degree angle
  • b.      With your right leg, pull yourself to standing position and as you raise, lift your leg until your thigh is parallel to the floor (foot is off the ground)
  • c.       Balance on your left leg for about one second, then return to start. Once you finish with one side, start the other

5.       Ball-Leg Curls: Ball leg curls target your hamstrings big time, but of course, it also targets your glutes!

  • a.       Lie supine on the floor with your lower legs on a stability ball.  Arms should be extended out to the sides
  • b.      Raise your hips off the floor
  • c.       While keeping your hips raised, bend your knees and pull your heels towards your butt.  Allow the feet to roll up onto the ball
  • d.      Then lower to original position by straightening your knees.  Repeat!


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