[Article] Exercises for Legs, Hips and glutes

[biftek]

Barbell Squat Targets Following Muscles:

glutes, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors.

The squat is one of the most efficient exercises for increasing mass, strength and power in the lower body. It is a compound movement that involves many stabiliser muscles to complete the lift.

Starting Position of Barbell Squat

* Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck).
* Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulderÂ*blades together and chest up, and ensure there is a normal (stable) curve in your lower back.
* Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°.

The Movements of Barbell Squat

* Begin lowering by bending at the hips, then knees.
* Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one.
* From here, press the weight up, pushing hard through your feet and keeping your body erect as you return to the starting position.

Tips, Tricks and Correct Technique for performing Barbell Squat

* You should maintain the natural curve in
your back throughout the movement.
* If you lack ankle flexibility, it's better to work on your ankle flexibility to improve your range of movement rather than to use a board under your heels. This is potentially dangerous for the knees because it moves the knees forward over the feet and can actually reduce your flexibility.
* Breathe in as you lower the weight, allowÂ* ing your chest to expand and pulling your tummy button in towards the spine. Exhale as you push upwards.
* Keep your eyes fixed on a point in front of
you at about eye level.
* Make sure you do not bend forwards excesÂ*sively or curve your back as this will stress your lower back and reduce the emphasis on your legs.
* Keep your hips under the bar as much as possible and your knees tracking over your toes as you rise.
* Do not rely on a weight belt unless you are using maximal weight or it could result in a weakening of the abdominal muscles. The abdominal wall should be drawn in towards the spine rather than pushing out against a belt when lifting.

Variations of Barbell Squat

Wider stance

Placing your feet just over shoulder-width apart (but not too far or you may lose stability) and taking the squat slightly deeper than parallel places more emphasis on the glutes on the upward part of the moveÂ*ment. Make sure you practise perfect form and control the squat - you will have to reduce the weight on the bar, since going deeper can put greater strain on the knees. You'll find this technique will not only increase your overall strength but also better shape your glutes!

Smith machine squats

Squats performed using a Smith machine; are less effective than barbell squats andj may increase injury risk when you are
not using a machine as it does not develop the stabiliser muscles. Since the bar travels in a straight line, this alters your natural movement, taking much of the emphasis away from your all-important stabilising muscles. If you must use a Smith machine, position your feet so that your heels are' directly under the bar.

 

[biftek]

Legs, Hips and glutes : Dead Lift

Deadlift Targets Following Muscles:

glutes, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals.

Romanian Deadlift is a fundamental exercise for treasing overall mass, strength and power in both the the lower and upper body. Like squats, it a maximum stimulation movement.

Starting Position for performing Deadlift

* Stand in front of the barbell with your feet parallel and shoulder-width apart.
* Bend your legs until your hips and knees " are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor.
* Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane.

The Movement during Romanian Deadlift - The Deadlift technique

* Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one.
* Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar.

Deadlift Training Tips

* Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.
* Keep the bar as close as possible to your legs throughout the movement.
* Make sure your knees travel in line with your toes - do not allow them to travel inwards.

Variations of Deadlift

On a Block
Stand on a low, sturdy block or platform so that the bar is at the same level as your feet. This increases the range of motion and therefore it benefits your body more.

Romanian Deadlift

Setup for Romanian Deadlift:Stand and hold a barbell with a shoulder-with overhand grip. YOur feet should be hip-with apart toes pointed ahead, legs straight. Dont lock your knees.

Movement during Romanian Deadlit: Slide the bar down the front of your thighs by pressing your glutes back and hinging forward at the hips. Keep your spine in a neutral position until the bar is a few inches below your kneecaps (or whatever's comfortable). If you begin to round your back, you've gone too low.
Return to the start position by pressing your hips forward and squeezing your glutes.

 

[biftek]

Legs, Hips and glutes : Leg Press

Leg Press Targets Following Muscles:

glutes, Quadriceps, Hamstrings.

Also a good strength and mass builder for the lower body, the leg press exercise is often preferred by those with weak lower-back muscles. There is little involvement of the stabiliser muscles and, paradoxically, may lead to urther weakening or imbalance of the deep muscles close to the spine and pelvis To reduce injury risk, keep your lower back flat on the support.
Starting Position of Leg Press

* Sit into the base of the leg press machine (seated, lying or incline) with your back firmly against the padding.
* Position your feet parallel and hip-width apart on the platform.
* Release the safety bars and extend your legs.

The Movements of Leg Press Exercise

* Slowly bend your legs and lower the platform in a controlled fashion until your knees almost touch your chest. Hold for a count of one.
* Return the platform to the starting position, pushing hard through your heels.

Training Tips for performing Leg Press

* Keep your back in full contact with the base; do not allow your lower spine to curl' up as you lower the platform.
* Keep your knees in line with your toes. . Do not 'snap out' or lock your knees as you straighten your legs back to the starting position.
* Make sure you do not bounce your knees off your chest.

Variations in Leg Press

Wide foot spacing.
Placing your feet shoulder-width apart with your toes angled outwards puts more empha­sis on the inner thigh muscles and will there­fore help to develop this part of the thigh.

Feet higher on platform.
Placing your feet higher on the platform SOt that your toes are almost off the edge puts more emphasis on the hamstrings and! glutes and will therefore help develop these! muscles.

 

[biftek]

Legs, Hips and glutes : Leg Extention

Leg Extension Target Muscles

Quadriceps

This exercise helps to develop the front thigh muscles, particularly the teardrop muscles that hold the knee.
Starting Position of Leg Extention

* Sit on the leg extension machine, adjusting it so that the back of your thighs are fully supported on the seat.
* Hook your feet under the foot pads. The pads should rest on the lowest part of your shins, just above your ankles.
* Hold on to the sides of the seat or the handles on the sides of the machine to prevent your hips lifting as you perform the exercise.

The Movement during Leg Extention

* Straighten your legs to full extension, keeping your thighs and backside fully in contact with the bench.
* Hold this fully contracted position for a count of two; then slowly return to the starting point.

Leg Extention Training Tips

* Do not allow your hips to raise off the seat.
* Try to 'resist' the weight as you lower your legs back to the starting point - avoid letting the weight swing your legs back.
* Make sure you fully straighten the leg until the knees are locked do not perform partial movements.
* Avoid swinging/kicking your legs ­ control the movement.

Variations og Leg Extention

One-leg Extension
You can do leg extensions with one leg at a time. This allows you to concentrate fully on each repetition.

Toes Outwards
Angling the feet slightly outwards places more emphasis on the vastus lateralis.

Toes Inwards
Angling the feet slightly inwards places more emphasis on the vastus medialis.

 

[biftek]

Legs, Hips and glutes : Front Lunge

Front Lunge(dumbbell or barbell) Target Muscles

Quadriceps, Hamstrings, glutes

Starting position

* Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
* Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.

The Movement

* Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips.
* Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 10-15 cm above the floor. Hold for a count of one.
* Push hard with your right leg to return to the starting position.
* Complete the desired number of repetitions; then repeat with the left leg leading.

Tips

* Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee.
* Keep your body erect throughout the movement - do not lean forwards.

Variations

Step length
A shorter step forwards places more emphasis on the quadriceps and a larger step forward places more emphasis on the gluteal and hamstring muscles.

 

[biftek]

Legs, Hips and glutes : Reverse Lunge

Reverse Lunge Targets Following Muscles:

glutes, Hamstrings, Quadriceps.

Starting Position of Reverse Lunge

* Place a barbell across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
* Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.

The Movements of Reverse Lunge

* Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright.
* Lower yourself into a one-legged squat position on your left leg until your left thigh is parallel to the floor. Your left knee should be at an angle of 90°. Hold for a count of one.
* Push hard through your left leg, strongly contracting the glutes, quadriceps and hamstrings to return your right leg into position. Don't push through your right (back) leg.
* Complete the desired number of repetitions; then repeat with the left leg leading.

Reverse Lunge Exercise Technique and Tips

* Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards.
* Keep your body erect throughout the movement - do not lean forwards.

Variations of Reverse Lunge

Smith machine reverse lunge
Stand directly under the bar of the Smith machine so that it rests fairly low across your upper back while still allowing you to maintain an upright posture. Hold the bar and lift it from the rack, unlocking the safety catches. Perform the movement as above.

 

[biftek]

Legs, Hips and glutes : Lying Leg Curl

Lying Leg Curl Targets Following muscles:

Hamstrings
Also used Gastrocnemius

Starting Position of Lying Leg Curl

* Lie face down on the leg curl machine and hook your heels under the roller pads. Adjust the machine if necessary so that your knees are just off the end of the bench and your thighs are fully supported.
* Hold on to the hand grips or the edge of the bench for support.

The Movements of Lying Leg Curl

* Bend your knees, bringing your heels towards your backside.
* Hold this fully contracted position for a count of two then slowly lower your heels back to the starting position.

Correct Technique and Tips for performing Lying Leg Curl

* Keep your hips and thighs in contact with the bench throughout the movement - do not allow your hips to rise.
* Control the movement on both the upwards and downwards phase - avoid kicking your heels back fast.

Variations of Lying Leg Curl

Toes pointed
Performing the movement with your toes pointed intensifies the work performed by the hamstrings.

Single leg curl
You can do leg curls with one leg at a time. This allows you to focus fully on each repetition.

Using a dumbbell
If you do not have access to a leg curl machine, you can improvise with a dumbbell. Position yourself as above on a bench. Bend your knees to 90° so the soles of your feet face the ceiling. Get your training partner to place a dumbbell securely between your feet so that the plates are parallel to the ceiling. Slowly straighten your legs until almost parallel to the floor and then curl them again, until your hamstrings are fully contracted. Repeat for the desired number of repetitions.

 

[biftek]

Legs, Hips and glutes :: Straight-leg Dead Lift

Straight Leg Dead Lift Targets Following Muscles

Hamstrigs, glutes, Lower Back

This exercise is only suitable for advanced eight trainers as it requires a high degree of technical skill. Performed correctly, it can work the hamstrings even more effectively than the leg curl.
Starting Position of Straight Leg Dead Lift

* Grasp a barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.
* Stand up straight, looking directly ahead.

The Movements of Straight Leg Dead Lift

* Keep your back flat and legs nearly straight.
* Bend forwards from the hips until your back is parallel to the ground. You should feel a stretch in your hamstrings and glutes. As you bend forwards, your hips
and glutes should move backwards and your body should be centred through your heels.
* At the bottom of the movement, do not allow the weight to touch the floor and don't round your back.
* Hold for a count of one then forcefully contract your glutes and hamstrings to raise your torso back into the erect starting position.

Tips, Tricks and the correct technique for performing Straight Leg Dead Lift

* Keep your back flat. Rounding your back
will increase the risk of injury.
* Do not lower the bar too far. The bar should be hanging at arms' length below you. Going below this point hyperflexes the spine, putting it in a vulnerable position and increasing injury risk to the lower back.

 

[biftek]

Legs, Hips and glutes :: Standing Calf Raise

Machine Standing Calf Raise Targets Following Muscles:

Gastrocnemius, Soleus

This is perhaps the best exercise for overall development of the calves.
Starting Position for Machine Standing Calf Raise

* Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders.
* Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge.
* Stand with your feet hip-width apart and
pointing directly ahead.
* Straighten your legs as you lift the selected
weight clear of the rest of the stack.

The Movements of Machine Standing Calf Raise

* Rise up on your toes as high as possible.
* Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.

Tips and Tricks for performing Machine Standing Calf Raise

* Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps.
* Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
* Do not bounce up from the bottom - keep
the movement smooth and continuous.
* Keep your body straight - do not hunch.

Variations of Machine Standing Calf Raise

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.

Smith machine calf raise
Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.

 

[biftek]

Legs, Hips and glutes :One-leg Dumbbell Calf Raise

One Leg Dumbbell Calf Raise Targets Following Muscles:

Gastrocnemius, Soleus

This exercise is a good alternative to the calf raise if you do not have a calf raise machine.
Starting Position of One Leg Dumbbell Calf Raise

* Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body.
* Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge.
* Hold on to a suitable support with the other hand to steady yourself.

The Movements of One Leg Dumbbell Calf Raise

* Rise up as high as possible on the ball of
your foot.
* Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go.
* Complete the desired number of repetitions; then repeat on the left leg.

Tips and Tricks for Performing One Leg Dumbbell Calf Raise

* Keep your exercising leg straight throughout the movement.
* Keep your body upright.
* Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes.
* Keep the movement smooth and continuous.

Variations of One Leg Dumbbell Calf Raise

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.

 

[biftek]

Legs, Hips and glutes :: Leg press Machine Calf Press

Leg Press Machine Calf Press Targets Following Muscles:

Gastrocnemius, Soleus
Starting Position of Leg Press Machine Calf Press

* Position yourself in a leg press machine.
* Place the balls of your feet on the bottom of the platform with your heels hanging off the edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch.

The Movements of Leg Press Machine Calf Press

* Press the platform away from you as far as possible.
* Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.

Tips and correct Technique for Leg Press Machine Calf Press

* Do not hurry the reps or bounce up from the bottom.
* Stretch your calves fully at the bottom of
the movement - your heels should be lower than your toes.
* Keep your legs straight (not locked) throughout the movement.

Variations of Leg Press Machine Calf Press

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.