LOWER BODY STRENGTHENING

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HAMSTRINGS

BALL LEG CURL

Main Muscle Worked: Hamstrings

Other Muscles: Calves, Glutes

Equipment: Exercise Ball

Guide:

  1. Begin on the floor laying on your back with your feet on top of the ball.
  2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  5. After a brief pause, return to the starting position.
STEP 1: ham1
STEP 2: ham2
VIDEO:

QUADRICEPS

BODYWEIGHT WALKING LUNGE

Main Muscle Worked: Quadriceps

Other Muscles: Calves, Glutes, Hamstrings

Equipment: None

Guide:

  1. Begin standing with your feet shoulder width apart and your hands on your hips.
  2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.
STEP 1: quadz1
STEP 2: quadz2
VIDEO:
BODYWEIGHT SQUAT

Main Muscle Worked: Quadriceps

Other Muscles: Glutes, Hamstrings

Equipment: None

Guide:

  1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
STEP 1: quadz3
STEP 2: quadz4
VIDEO:

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