Ballet Squats

Leg Exercises

Hold a dumbbell in each hand with arms extended down and palms facing your body or a barbell on your back with your arms holding the barbell in place.

Align your body from the bottom up by taking a 1 1/2 shoulder width stance.

Slightly bend your knees and avoid locking them anytime during the exercise.

Procedure:

As you are squatting downward, it is very important that at no time throughout the movement do your knees go beyond your toes.

As you reach horizontal or just above it, begin to exhale and press off your feet distributing the weight throughout the heel while pressing upward.

As you reach the top of the movement, make sure you do not lock your knees.

Step Ups on Bench

Leg Exercises

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Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise:  Glutes and Quadriceps

Preparation: Stand upright and straight in front of a flat bench.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

 

 

Ball Bottoms-Up

Leg Exercises
Primary Muscle Group: Quadriceps femoris, Gluteus, Abdominals

Muscle Groups Worked in This Exercise: Gluteus, Bicep Femoris

Preparation: Lie on the floor with your arms down at your sides, palms down. Your heels and calves should rest on the top of the ball.

Breathing: Exhale while you raise your hips, inhale when you release the position back to the floor.

Ball Leg Lunge

Leg Exercises
Primary Muscle Group: Gluteus Maximus

Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)

Preparation: Begin by standing just in front of the ball and place your left shin on top. Place your hands on your hips.

Breathing: Inhale as you bend your leg; exhale as you come back to standing.

Ball Band Thigh Blaster

Leg Exercises
Primary Muscle Group: Quadriceps femoris, Gluteus

Muscle Groups Worked in This Exercise: Thigh flexors.

Preparation: Sit on the ball with your feet on the floor. Slide down the ball, walking your feet forward, until your lower back rests against the ball. Your thighs should be parallel to the floor, so make sure your feet are far enough from the ball. Place the band under your feet and grasp an end of the band in each hand and bring your hands up by your hips.

Breathing: Exhale while straightening legs, inhale as you return to start.