Hamstring Curls

Major Muscles Worked: Hamstrings, Calves, Glutes, Core Set Up: Stand up straight, feet about hip width apart. The Movement: Place your weight in your left foot, bend your right knee, and left your heel to touch your left buttocks Try to tap your right foot with your left hand Lower the right foot to the ground. Repeat on the opposite side. Specific Cues: Try to raise your leg in a controlled manner – using your hamstring to raise your leg – try not to use momentum to fling your foot up. Try to keep your core as straight and tight as possible – if you can’t touch your foot with your hand, do not use your upper body to make that adjustment – just do what you can. Read More . . .

Banded Waddles

Major Muscles Worked: Glutes, Hips Set Up: This exercise needs a little bit of space; find a seam or straight line that is about 10 feet long. Stand so that your right foot is at the end of that seam You’ll start by moving left along the seam Loop a band around your legs, and position it just above your knees. the band should be tight enough so that when your feet are just under hip width apart, you can feel the tension of the band. You can bend your knees just slightly, or keep them straight. in the video above, my knees and hips are slightly bent. The Movement: Place your weight, and stabilize yourself with your right foot. Keeping the bend in your knee the same, kick your left leg to the left. Transfer the weight to your left foot. With control, bring your right foot towards the mid-line of Read More . . .

Swiss Ball Leg Curl

Major Muscles Worked: Hamstrings, Calves, Glutes, Core Set Up: Lie down, on your back, hands by your sides, Place the heels of your feet just over the apex of a Swiss Ball. have some distance between your feet. The easier this movement becomes, the closer you can move your feet together. Pressing through your arms to steady yourself, lift your hips up off the floor. try to create a straight line between your shoulders, hips, knees, and ankles. The Movement: Keeping your heels in position, dig your heels into the ball. Bend your knees, pulling the ball in to your body. As your knees bend, and you pull the ball into your body, try to raise your hips higher so that your hips still make a straight line between your shoulders and knees. Pull the ball in as far as you can. Reverse the movement to straighten your legs. try Read More . . .

Body Weight Squats

They’re called Body Weight Squats because you are only using your body as weight. You are not adding more resistance through holding hand weights. Major Muscles Worked: Legs, Glutes, Thighs, Core Set Up: Stand with your feet just over hip width apart. Your feet should be pointing in the direction that is most comfortable for your hips. This could be parallel to each other or an outward angle. If your feet are not parallel, ensure that both feet are at the same angle pointing away from the body. The Movement: Start by tipping your pelvis backwards. Bend at the knees. Stick your butt out. Keep your chest up. Don’t bend over! As you lower, keep the weight in the heels of your feet. Lower until your thighs become parallel with the floor. Reverse direction making sure that you press through the heels, and not the balls of your feet. Specific Cues: Read More . . .

Swiss Ball Wall Squats

Major Muscles Worked: Legs Set Up: Place a swiss ball on the wall, low enough that the middle of it is on your sit bone. Walk your feet out in front of you at about a 30 degree angle. Feet can be touching, or about hip width – you don’t want your feet any wider than that. Press through the heels of your feet, slowly rolling down the wall until your thighs are parallel to the ground. Optionally, add weight. The Movement: Start by tipping your pelvis backwards. Bend at the knees. Roll down the wall. Keep your chest up. Don’t bend over! As you lower, keep the weight in the heels of your feet. Lower until your thighs become parallel with the floor. In the bottom of the position, you want your knees to be directly over your ankles and heels. Complete the movement before adjusting your feet.  Keeping your Read More . . .