#StrongNotSkinny
I can do this
Time to Work
Grind doesn't Stop
#StrongNotSkinny I can do this Time to Work Grind doesn't Stop
Calves, Glutes, Hamstrings, + Quads
Choose your exercises
Hamstrings | 2 - 3 exercises
Glutes | 2 - 3 exercises
Quads | 2 - 3 exercises
Calves | 2 - 3 exercises
*Note that many exercises are complex, compound movements that use multiple parts of the leg so you will feel more than just the main muscle listed working.
GLUTES
HAMSTRINGS
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How to: Start lying on back with arms at sides, legs extended, and feet resting on stability ball. Press into upper back and arms to lift hips off mat. Then, engage hamstrings and bend knees to pull heels toward seat. Re-extend legs. That's one rep.
*If you don’t have a stability ball, you can use a towel or paper plates under your heels
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How to: Start standing on left leg with center of resistance band looped under left, hold one end of the band in either hand, step right foot back slightly, and lift heel. Push hips back and lower torso forward to 45-degree angle. Drive through left heel to reverse the movement to return to starting position.
*Can be completed with dumbbells or barbell
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How to: Start standing with feet hip-width apart, knees slightly bent, holding a pair of weights in front of thighs, palms facing body. Keeping knees slightly bent, press hips back as you hinge at the hips and lower the weights toward the floor. Squeeze glutes to return to standing. That's one rep.
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How to: Stand with feet shoulder-width apart. Hold two dumbbells in hands, bend arms, and place them behind shoulders on to back. This is your start position. Keeping knees slightly bent and torso straight, slowly hinge forward from hips until upper body is parallel to the floor. Hold for a moment, then return to start. That's one rep.
Tip: Maintain tension in your hips and hamstrings in order to drive the movement instead of leading with torso.
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How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward floor and bell between knees on the floor. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to chest height, keeping arms straight and core tight. Reverse the movement, bringing the kettlebell between thighs this time when you hinge. That's one rep
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How to: Wrap a resistance band around thighs and lie on back with knees ben and feet on the floor 12 to 16 inches from butt. Brace core, then press into heels and squeeze glutes to raise hips towards ceiling while pushing upper back into floor. Pause in this position, then press knees apart. Return to start. That's one rep.
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How to: Get on all fours on top of mat. Place a dumbbell at the crease of knee. This is your start position. Keep right knee bent at 90 degrees and lift leg into the air until thigh is parallel to floor. Reverse the movement to return to start. That's one rep.
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How to: While standing, loop a resistance band around left foot, and hold the other end in both hands. Hinge upper body forward slightly. This is your start position. Press right leg backward until it's completely extended. Return to start. That's one rep.
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How to: Stand facing a box, step, or stairs. Hold the dumbbells in front of your chest. Place left foot on the bench, and keep your right foot on the floor. Pushing through the left foot, lift your body up until you're in a standing position at the top of the bench. Drive the right knee up until it forms a 90-degree angle. Pause, then slowly return to start. That’s one rep.
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How to: Start in a standing with the knees slightly bent. Jump sideways, to the left, bringing right leg behind you and reaching right arm in front of your body for balance. Jump to the right side, bringing left leg behind you and left arm in front of you. Your chest should stay up and your hips should stay low the entire move. One jump on one side is equal to one rep.
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How to: Start standing with feet together holding a pair of weights at shoulder height, elbows bent in front of body. Step right foot forward and bend knees to lower down into a lunge, stopping when both legs form 90-degree angles. Press through right heel to stand and step left foot forward, lowering into a lunge. That's one rep.
Quads
Calves
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How to: Stand with feet parallel and shoulder-width distance apart, arms at sides.
Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. Keep torso upright and spine straight, press knees outward, and distribute weight evenly between both feet.
When thighs are parallel with the floor, press through heels to reverse the movement and return to start.
That's one rep.
*Can be completed with barbell, dumbbells, or body weight
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How to: Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides.
Engage core, bend left knee, and push hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out straight in front of body and right foot out slightly for balance.
Once seat taps box, press through left foot to return to standing position.
That’s one rep.
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How to: Stand tall with right foot forward and left back (as if standing on railroad tracks), hands on hips. Keep both legs straight and lift up onto ball of back foot. This is your starting position.
Engage core, keep torso upright, and bend at both knees to lower body until back knee hovers just above floor or gently taps down.
Press through front foot to straighten legs and return to start position.
That's one rep.
*Challenge: Bulgarian Split Squat
Elevate the back foot on a higher surface (chair, box, etc.)
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How to: Start in a squat (feet under shoulders, toes facing forward, thighs parallel to floor) with torso upright and hands clasped in front of chest.
Press through feet to straighten legs and jump up off the floor while swinging straight arms behind body.
Land back in a squat position.
That's one rep.
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How to: Hold a kettlebell (or the head of a dumbbell) at chest height with elbows bent and close to ribs. Stand with feet shoulder-width apart and toes slightly turned out.
Engage core and push hips back as if lowering into a chair. Keep chest upright and spine straight; push knees outward and distribute weight evenly through feet.
When thighs are parallel with the floor, press through feet to reverse the movement and return to start position.
That's one rep.
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How to: Start standing with feet hip-width apart, a long resistance band beneath arch of right foot, and one end of the band in either hand at chest-height, elbows bent and close to body.
Take a big step back with left leg, crossing it behind right side. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible.
Return to start.
That’s one rep
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How to: Stand with feet shoulder-width apart, and cross hands in front of chest.
Slowly sit hips back and down into a half squat position.
Keeping hips stable, lower right knee down to the ground, followed by left.
Bring right foot forward, followed by left, and return to half-squat position.
That’s one rep.
All exercise descriptions and photos can be found on https://www.womenshealthmag.com/
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How to: Begin standing with feet shoulder-width apart. Engage abs for stability, then press through balls of feet to lift heels high up off floor. Keep knees straight but not locked. Pause at top, squeezing calf muscles, then lower heels back down. That's one rep.
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How to: Start standing with feet wide and toes turned out slightly. Engage core and bend knees to reach hips back and lower down into a squat, dropping arms down between legs. Then, drive through heels to stand up, simultaneously circling arms out to sides and up overhead. Once fully extended, press up onto toes and lift heels high. Return to start. That's one rep.
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How to: Begin by standing with feet shoulder-width apart, toes facing outward and heels slightly in. Engage abs for stability, then press through balls of feet to lift heels high up off floor. Keep knees straight but not locked. Pause at top, squeezing calf muscles, then lower heels back down. That's one rep.
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How to: Begin by standing with feet shoulder-width apart, toes facing inward and heels out slightly. Engage abs for stability, then press through balls of feet to lift heels high up off floor. Keep knees straight but not locked. Pause at top, squeezing calf muscles, then lower heels back down. That's one rep.
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How to: Don’t overthink it. It is a normal jumping jack
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How to: Start in a standing position on mat with arms bent at 90 degrees, elbows close to sides, and hands at hip height in front of body. Bend right leg and lift right knee up to tap palm. Return right knee to floor and quickly repeat on left side. Stay up on balls of feet throughout movement. That's one rep.