Standing Squats (No Weights)
This exercise is designed to strengthen the legs and gluteal muscles. The squat is a great overall exercise that requires many stabilizing muscle groups as well. Instructions Start this exercise with feet shoulder width apart. Slowly bend your knees and push your bum towards the floor as if to sit on a chair. Make sure […]
Forward Lunges
This exercise is designed to work both your quads and your glutes. It is great to do before any kind of sport involving running, or just at the gym. Instructions Start this exercise with your feet in a split stance and your toes pointed forward. Make sure to keep your back straight. Bend your knees […]
Lunges to Knee Lift
This exercise focuses on working the quads, glutes, hips, and hamstrings. It is great for a dynamic stretch before or after any physical activity, as well as a simple exercise to strengthen the quads. Instructions Start by standing up straight, hands at your side. Start the motion like a regular lunge, taking a large step […]
Buttocks and Outer Thigh Stretch
This exercise is great after any sport. It focuses on stretching the glutes and outer thigh muscles. Instructions Start this stretch sitting on a mat with your legs out in front. Cross one leg over the other, and bend knee to about 90 degrees. If you have your right leg crossed over the left, place […]
Glute and Thigh Stretch
This stretch focuses on the glutes and inner thighs. Instructions Begin this stretch in seated position. You should have one leg bent slightly in front of the body, and the other straight out behind the body. Your torso should be slightly bent forward, hands resting on the floor on both sides in front of you. […]
Ankle on the Knee Glute Stretch
This is a simple glute stretch. Instructions Start this stretch lying on your back on a mat. Your legs should be bent with your feet flat on the mat. Cross your left leg over so the outside of your left ankle is against the top of your right knee. Grab your right leg with both […]