10 Leg & Butt Workout
The Routine:
20 plié squats
20 donkey kicks (per leg)
20 alternating reverse lunges
20 single leg glute bridges (per leg)
20 jump squats
20 donkey kicks (per leg)
20 alternating reverse lunges
20 single leg glute bridges (per leg)
20 jump squats
Repeat two times.
The Moves:
Plié Squats
“Stand with feet slightly wider than shoulder distance apart and toes turned out in a 45-degree angle. Bend your knees and lower your torso, keeping your back straight and abs tight. Squeeze your glutes and come back to standing position.”
“Stand with feet slightly wider than shoulder distance apart and toes turned out in a 45-degree angle. Bend your knees and lower your torso, keeping your back straight and abs tight. Squeeze your glutes and come back to standing position.”
Donkey Kicks
“Get on all fours on a mat. Keeping your right knee bent 90 degrees, flex your right foot and lift your knee to hip level while squeezing your glutes. Lower your knee without touching the floor and lift again.”
“Get on all fours on a mat. Keeping your right knee bent 90 degrees, flex your right foot and lift your knee to hip level while squeezing your glutes. Lower your knee without touching the floor and lift again.”
Alternating Reverse Lunges
“Stand upright with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs by stepping back with your right leg.”
“Stand upright with your hands at your hips. Take a large step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs by stepping back with your right leg.”
Single Leg Glute Bridge
“Lie on the floor with your feet flat and knees bent. Raise one leg off the ground, pulling the knee to your chest. Execute the movement by driving through the heel, extending your hip upward, and raising your glutes off the ground. Extend as far as possible, then return to the starting position.”
“Lie on the floor with your feet flat and knees bent. Raise one leg off the ground, pulling the knee to your chest. Execute the movement by driving through the heel, extending your hip upward, and raising your glutes off the ground. Extend as far as possible, then return to the starting position.”
Jump Squats
“Begin the squat by lowering your hips back and down while bending your knees. Once lowered, initiate the jump. Jump as high as you can.”
“Begin the squat by lowering your hips back and down while bending your knees. Once lowered, initiate the jump. Jump as high as you can.”
Comments
Post a Comment