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Get Great Legs in 3 Moves

  • Chris Fanning

    Beginner Move 1

    Chair Bump Squat



    Targets: Hips, glutes, quads



    Stand about 1 foot away from chair with your back facing the seat, knees slightly bent. Squat, keeping knees behind toes, and tap butt onto seat. Squeeze glutes to stand back up. Do 10 reps.



    (Our athlete model, Muriel, loves running, swimming, cycling, and doing yoga.)

     
  • Chris Fanning

    Beginner Move 2

    Standing Hip Flexion Plus Extension



    Targets: Core, hip flexors, hamstrings



    Stand with right foot on a phone book, keeping left foot above floor, right leg straight and left foot flexed. Lift left knee as high as possible. Lower leg, then swing it behind you, keeping leg as straight as possible, toes pointed. Do 10 to 15 reps. Switch sides; repeat.

  • Chris Fanning

    Beginner Move 3

    Standing Hip Abduction



    Targets: Core, hip abductors



    Stand with right foot on a phone book, keeping left foot above floor and right knee slightly bent. Lift left leg to the side as high as possible; lower. Do 10 to 15 reps. Switch sides; repeat.

     
  • Chris Fanning

    Intermediate Move 1

    Seated One-Legged Squat



    Targets: Hips, glutes, quads



    Sit on chair, with left foot on floor and right foot elevated. Pressing through left heel, lean body slightly forward and stand up, squeezing glutes. Sit down, keeping right foot lifted the entire time. Do 8 to 10 reps. Switch legs; repeat.

  • Chris Fanning

    Intermediate Move 2

    Step-Up Plus Knee Lift



    Targets: Core, hip flexors, glutes, quads



    Stand beside chair, with legs about hip-width apart and knees slightly bent. Step onto seat with right foot, then lift left knee toward chest. Step down with left foot, then right. Do 10 reps; switch sides and repeat.

     
  • Chris Fanning

    Intermediate Move 3

    Alternating Lateral Step-Up



    Targets: Hip abductors/adductors, glutes, quads, calves



    Stand in front and slightly to left of chair. Place right foot on seat and step up with left foot. Step across seat and down on right side of chair with right foot, then left. Step up and across to left. Do 10 reps.

  • Chris Fanning

    Advanced Move 1

    Crossed Seated Squat



    Targets: Quads and glutes; stretches hips, IT band



    Sit on chair, with left foot on floor and right ankle on left knee. Lean into left foot and stand up, squeezing glutes. Sit back down, keeping right ankle on left knee the entire time. Do 10 reps. Switch sides; repeat.

     
  • Chris Fanning

    Advanced Move 2

    Step-Up Plus Hip Flexion/Extension



    Targets: Hip flexors, glutes, quads, hamstrings, calves



    Stand beside chair, feet hip-width apart. Step up with right foot, knee slightly bent. Raise left leg and kick it forward. Step back down with left foot, then right. Step up again and kick left leg behind you. Step down. Do 10 reps.

  • Chris Fanning

    Advanced Move 3

    Alternating Lateral Jump



    Targets: Hip abductors/adductors, glutes, hamstrings, calves



    Stand with feet shoulder-width apart, knees slightly bent. Lunge to right, keeping right knee behind toes and left leg straight. Jump up, landing with left knee bent and right leg straight. Do 15 reps.

    Originally published in FITNESS magazine, August 2007.

     
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