Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the definition from the American College of Sports Medicine. Strength training makes you stronger and fitter, it protects bone health and muscle mass, helps you develop better body mechanics, boosts energy levels, and can improve your mood!
Here are 5 effective legs and glutes strength training exercises that you can do at the gym!
Set up the barbell on the squat rack so that it is at the same height as your upper chest. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders. Grip the bar with your hands comfortably wider than your shoulders. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward/back depending on where the rack is. Stand with your legs shoulder width apart. Bend your knees forward and allow your hips to bend back as if sitting down. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet. Hold for a count of one. Push up through your heels while straightening your hips and knees, until you are standing in the start position. Repeat for 8-10 repetitions.
Notes: Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.
With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor. Pause for one second. Pushing up from your heels, raise back up to starting position and repeat for 8-10 repetitions.
Using a lying leg curl machine, flex your legs (hamstrings) on the exhale lifting the weight. Slowly lower the weight on the inhale extending your legs but do not extend them completely. Repeat for 8-10 repetitions.
This exercise can also be done in a seated position on the seated leg curl machine.
4. Hip Abductor
Set the pin to the correct resistance on the weight stack and adjust the pads if necessary. Sit on the seat and place feet on foot holders (machines will vary). Position thighs so they are pressed to the outside of the pads. Abduct the thighs to press the legs apart. Once your legs have been fully abducted, slowly reverse the movement to return to the starting position. Repeat for 8-10 repetitions.
5. Hip Adductor
Set the pin to the correct resistance on the weight stack and adjust the pads if necessary. Sit on the seat and place feet on foot holders (machines will vary). Position thighs so they are pressed to the inside of the pads. Adduct the thighs to bring legs together, contracting the muscles of the groin. Once your legs have been brought together, slowly reverse the movement to return to the starting position. Repeat for 8-10 repetitions.
For all exercises start with a comfortable weight. If you complete all 10 repetitions, add 5 lbs. to each side.
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XOXO, Sophie
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