Don’t all act and not go. Add these exercises to your program to increase exercise intensity, improve performance and build more muscle.
What does it mean to have strong legs and butt? Well, it’s not just about being able to move a lot of weight.
Real world strength and resiliency is about being stable under load and being able to move large weights outside of the typical sagittal plane (forward and backward), or when your feet are both planted on the floor, such as the lower Squats and deadlifts.
Doing as much “show” and “walk” with your lower body as possible is about maintaining control, strength, and proficiency in all planes of motion.
Here are five functional movement exercises that will get the job done:
The glute boom must have put Bulgarian split squat On the map, but I rarely see them heavily loaded or afterloaded. Why? Because a Bulgarian with a heavy load is really hard to do.
They require more stability than their less difficult dumbbell counterparts. Good luck loading the dumbbell version for trios and duos. Your grip will yield before your lower body.
Weight-bearing Bulgarians are one of the best strength, muscle and elasticity exercisers you can do for your lower body. This is the main workout for my MMA fighter during the strength phase.
Try 3-5 sets of 5 reps, or 5 sets of 3 reps per leg.
Frontal plane exercises are great for athletic performance and overall function. When performing an exercise, the body moves in all planes of motion. It is wise to develop true side-to-side strength.
this mine The curtsy places a high demand on the outer glutes and gluteus medius, making them deadly elasticity builders that can be added a block or two to your training routine.
Do 3 sets of 10-12 reps on each side.
if your gym has growth hormone And you’re not using it, you’re missing out! GHD places incredible demands on the glutes and hamstrings, but in a more localized, highly tense manner. It is impossible to replicate with an isolated machine lift. Any exercise that is difficult to do with body weight alone is a must.
Hip-thigh raises also place a high degree of tension on the hips and lumbar spine—the rock-solid foundation of the lower body. Unfortunately, because of how difficult it is, many people break out at the hips and hyperextend at the spine, losing the true value of the workout.
Before you can perform with perfect form, use elastic bands to assist and get strong with good form.
In general, do 3 sets of 8-10 reps each.
Take an average weightlifter or bodybuilder who can pull 500 pounds off the ground and have them perform a single-leg deadlift. They quickly realize how unstable and weak they are in one leg, even though they are very strong as a unit. The single-leg barbell deadlift highlights the stability needed to maintain the position of the pelvis and hips, and how some stabilizers can be much weaker. An admirable goal? Within reason, walking on one leg is just as comfortable as walking on two.
An added bonus is that your bilateral lifts, like your deadlifts and squats, will get stronger after you tighten some of the weaker areas from side to side.
Keep your hips, shoulders, and torso parallel to the ground as you hinge your hips back. Use your foot to apply tension to the ground by holding that foot in place and gripping the floor.
Brace your core and control your hips to move back, keeping the bar close to your body. Continue until the bar is slightly above your knees, then extend your hips into lockout.
Do 3 sets of 6-8 reps per leg.
This exercise hinted at me for a while, mostly because I would fail. I think my time is best spent on the squat rack. But I do know that a strong lower body should be able to perform most, if not all, movements with control, stability, and strength, including the extremely challenging pistol squat.
The pistol squat builds amazing strength and muscle and improves lower body function by increasing hip mobility, strengthening the hip flexors, developing stronger and more flexible ankles, and improving stability.
Try 2 sets of 5-7 reps per leg.