Lee Boyce is a strength coach from Toronto who explains that you need to look on your body as on a stock market. These means that the largest muscles of your body, quads, hamstrings, glutes, and calves, are creating the lower half of your body, which is the safest bet for maximum returns. Thus, these large muscles are possessing the ability to change your physique to the fullest. Every time when you are performing exercises that are engaging all those muscles together, means that you are burning the most calories with only one repetition.
In fact, that is similar as adding some fuel to the fire of the metabolism, helping the fats to burn faster than usually. Boyce shares experiences that he had with certain clients who managed to lose several inches off their waist only in six weeks, simply by performing weight lifting exercises that were targeting their lower part of the body.
Greater is the number of exercises that are targeting the lower part of your body, but not all of them are effective. Today’s article will present to you a workout consisted of 4 exercises that are consider to be the most effective ones when blasting the legs come to question. These exercises are a combination of elevation, stance, and resistance and the same will challenge your glutes and increase the metabolic effect of your body.
Following are the detailed explanation of each exercise.
There is no workout that can be performed without a squat. This stand-in-one-place exercise is the only one that includes all the muscles and joints to work out together. As a final result you will get increased release of hormones that will speed the muscles hypertrophy and weight loss. The goblet squat is a modification of the regular squat and is considered to be the king among the stand-in-one-place exercises.
Start the exercise by standing on both your feet, so that the same need to be on a distance same as the one between the shoulders;
Grab a dumbbell with both your hands and place the hands in front of your chest, so that the dumbbell will be in a vertical position. The hands need to be placed on the top of the dumbbell and the elbows should be positioned towards the ground;
Bend your knees in order to lower your body until the thighs come into a parallel position with the ground. Simultaneously push the hips down and towards the back. The elbows need to be brushing the inside parts of the knees;
Return to the initial position by squeezing your glutes and pushing through the heels. As this you have completed one repetition.
This exercise is quite simple. You will have to perform stepping ups and downs on a bench or box. Additionally, you will have to hold a pair of dumbbells at each of your hands and lower the back down towards the ground. As this, instead of putting the focus on the lifting portion alone, you will be emphasizing the build of more muscle mass.
Start the exercise by standing in front of a bench or box, which is between 12-18 inches tall. Grab a pair of dumbbells at each of your hands and place your arms along the sides;
Make a step onto the bench with the right feet and with the help of the right heel, push your body so that the same will get raises to a level where the right leg comes into a straight position, as the left foot is elevated;
As you are keeping your torso tall, make a step with the left foot first, then with the right foot, and then you may return your body to the initial position. As that you have performed one repetition.
Deficit Reverse Lunge
The lunge is created on the basis of walking or running. It is well-known that walking and running are cardio trainings that are working out every muscles of the legs, even the inner thighs too. Thus, the same goes for the lunges too. The reverse lunge is a modification of the basic lunge, with exception of the engagements that is doing on the posterior chain. This exercise seeks the same neuromuscular coordination and balance as the forward type of lunge.
Start the exercise by standing on a six-inch box or step as you are holding a pair of dumbbells in each of your hands. The hands need to be placed along the sides and at arm’s length;
As you are maintaining the torso tall, make a step with the right leg towards the back of the box and lower the body to a position where the left knee gets bend and forms an angle of 90 degrees, while the right knee almost touches the ground;
Return to the initial position by pushing through your left heel. As this you will have completed one repetition.
The hip hinge is the movement pattern of this exercise, which is actually the foundation of many other exercises such as swings, dead lifts, and hip thrusts. The exercise is very effective and is targeting the glutes and hamstrings, and in the same time boosts the stability of the hips. Additionally, the single-leg performance is increasing the activation of the side glutes and hamstrings and activates the core in order a balance to be maintained.
This exercise needs to be performed at the gum;
Start the same by standing in front of a cable machine;
Bend your knee and rely your left foot on a bench that is placed behind you;
Take the band that is between your legs with the left hand and hinge your body towards the front at your hips to a level where the torso will get into a parallel position with the ground;
As you are thrusting the hips to the front, pull the band through. As this you have completed one repetition.