0

Your Cart is Empty

4 Leg and Booty Exercises for Any Fitness Level

March 03, 2015 3 min read

As a trainer, part of my job is to take foundation movements (such as squats and lunges) and find ways to progress them for any fitness level. Below are some of my favourite exercises I use with my clients - regardless of what level they're working at. You can choose to do these with or without weights. What You Need: The Breakdown:
  • Perform exercise #1 and #2 with no rest between (This is a superset!)
  • Repeat for 3-4 sets with 60-90secs rest between sets
  • Superset exercises #3 and #4
  • Repeat for 3-4 sets with 60-90secs rest between sets
1. Seated Squat - 15 reps  [caption id="attachment_66312" align="alignnone" width="533"]Begin standing in front of the steps with your feet slightly wider than hip width distance apart, toes angled slightly out. Place your hands behind your head (feel free to use a weighted bar or do a Begin standing in front of the steps with your feet slightly wider than hip width distance apart, toes angled slightly out. Place your hands behind your head (feel free to use a weighted bar or do a "goblet" style squat with a free weight)[/caption] [caption id="attachment_66313" align="alignnone" width="533"]Keeping your heels on the ground, sit back and down in to a low squat squat until you're seated on the steps. Don't drop! Make sure you squeeze your glutes and use control. Keeping your heels on the ground, sit back and down in to a low squat squat until you're seated on the steps. Don't drop! Make sure you squeeze your glutes and use control. Press through your heels and return to standing.[/caption]   2.Step Ups - 15 per leg (One leg at a time then switch!) [caption id="attachment_66317" align="alignnone" width="533"]Begin with one foot on the steps, hands on your hips. (If you choose to use free wights, hold them at your sides) Begin with one foot on the step, hands on your hips. (If you choose to use free wights, hold them at your sides)[/caption] [caption id="attachment_66318" align="alignnone" width="533"]Squeeze your butt and step up on to the platform. Don't launch off your back foot! The only leg that should be working is the one on the step! Squeeze your butt and step up on to the platform. Don't launch off your back foot - the only leg that should be working is the one on the step![/caption] [caption id="attachment_66321" align="alignnone" width="533"]Squeeze your tush and lower WITH CONTROL back to your starting position. Squeeze your tush and lower WITH CONTROL back to your starting position. The goal is trying to keep your knee from wobbling both on the way up and down.[/caption] 3. Split Squats - 15 per leg (one leg at a time then switch!) [caption id="attachment_66324" align="alignnone" width="626"]Begin with one foot rooted on the steps and the other in front of you (think of this as a lunge prep with your back leg lifted) Place your hands on your hips. If you're using weights - you can have the hiit bar on your shoulders or hold two free weights at your sides.  TIP: This move requires a decent amount of flexibility. Don't be afraid to lower the  steps for your back leg. Begin with one foot rooted on the steps and the other in front of you (think of this as a lunge prep with your back leg lifted) Place your hands on your hips. If you're using weights - you can have the hiit bar on your shoulders or hold two free weights at your sides.
TIP: This move requires a decent amount of flexibility. Don't be afraid to lower the steps for your back leg.[/caption] [caption id="attachment_66330" align="alignnone" width="657"]Bend both knees and drop as low as you can, keeping your front heel on the ground. Bend both knees and drop as low as you can, keeping your front heel on the ground.[/caption] [caption id="attachment_66331" align="alignnone" width="626"]Root through your front heel, squeeze your butt and press back to your starting position. Root through your front heel, squeeze your butt and press back to your starting position.[/caption]   4. Box Jumps - 15 reps [caption id="attachment_66332" align="alignnone" width="606"]Begin in a low squat, steps in front of you Begin in a low squat, steps in front of you[/caption] [caption id="attachment_66333" align="alignnone" width="606"]Jump off of both feet Jump off of both feet[/caption] [caption id="attachment_66334" align="alignnone" width="606"]Land with both feet in a squat. Jump off with both feet and repeat. TIP: Feel free to adjust the height of the step to whatever feels most comfortable - especially if you have knee or joint issues! Land with both feet in a squat on the steps. Jump off  back to the ground with both feet and repeat. TIP: Feel free to adjust the height of the step to whatever feels most comfortable - especially if you have knee or joint issues - even a little tiny hop up is good until you get stronger![/caption]   Try this workout a couple times a week, adding the progression of weights as you get stronger. You won't believe how quickly you build more strength in your lower body!          

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.