Leg Exercises
Squad Jump
- Throw your hands in the air to "load" your body so that you can create power to explode upwards out of the squat. When you are at your lowest point, your hands should be behind you
- After you jump, make sure you bend your knees on the landing too. This will help you to land safely without jarring your joints.
- A mistake is to stand up straight and don't rush your Reps.
- Repeat it 2 - 10 Reps/Set
This exercises is good for beginners.
Hip Flexor
- Stand on both legs.
- Place your leg foward and stretch the inner part of the leg.
- Make sure you don't overbend.
- Repeat it 5 times a day to build up your stretchness.
Make sure you go into your knees and make some smooth movements.
Inner Leg Raise
- Place your top hip down so your pelvis is one level.
- Your waist should pull away from the floor a bit.
- Maintain this position as you do the movements below.
- Straight-up lifts: As you exhale, lift your bottom leg, and inhale as you lower it back down without letting it touch the floor.
- Repeat it 3 - 15 Reps/Set.
Make sure you wait a minute before you do the next set.
Side Plank Hip
- Start in a traditional side plank position.
- Raise your top arm straight above you, or keep your top hand on your top hip.
- Drop your hips until they come into contact with the ground, then return into the starting position.
- Repeat for 10 to 15 reps and then switch to the other side.
Only if you do this exercise correctly, you will achieve your goals.
Bulgarian Split Squats
- Stand roughly two feet in front of a bench or chair.
- Pick up your right foot and place it on the bench behind you. Your back foot is just there to help you stay balanced.
- Try to keep the load balanced evenly across your left foot as you lower downward.
- Inhale through this downward phase, then press back to standing position by pushing through your left foot and using your left quad and glute to power the upward phase.
- Repeat it 2 - 10 Reps/Set
Make sure you wait a minute before you do the next set.
