Sunday , Apr , 27 , 2003 C.Y. Ellis

Legs training

Front lunge
Emphasis: quads, hams, glutes
Begin by standing with your legs slightly apart, holding dumbbells at your sides. Keeping your pelvis directly under your shoulders, take a large step forward, bending your front knee to a 90-degree angle with your thigh parallel to the floor. Your back leg should be somewhat bent, with your knee almost touching the floor. With your weight on your front heel, contract the quad, hamstrings and glutes to push back up to the starting position. Repeat, alternating sides.

Dumbbell squat
Emphasis: quads, hams, glutes
Begin with your feet wide apart, toes pointing forward or out slightly. With your head up and back straight, hold a dumbbell between your legs. Lower your body into a sitting position or until your thighs are about parallel to the floor. Make sure your hips aren’t tilted forward. Keeping the weight on your heels, raise your body back to the starting position. Repeat.

Hip raise
Emphasis: hams, glutes
Lie faceup on the floor with both knees bent and feet placed on a slightly elevated platform (for example, an aerobic step or phone book) just beyond hip-width apart. Position a weight on the lower part of your abdomen and slowly begin to raise your hips toward the ceiling, pushing your knees out and away from your body. You’ll feel your bodyweight on your shoulder blades and the balls of your feet. Squeeze your glutes and hold for a count of two, then slowly lower and repeat.

Calf raise
Emphasis: gastrocnemius
Stand with your feet slightly apart, holding onto a chair or wall for balance. Slowly raise your heels until you’re on tiptoe, balancing your bodyweight on the balls of your feet. Pause, then lower and repeat.
Tip: For greater range of motion, stand on a step.