I love training legs. Sometimes I’m called the “Lunge Queen”. They’re a very important muscle group and they make up a lot of our body and at this time of year, we show them off.
Gluteus Maximus: What a wonderful name! Your glutes, your butt muscles. The gluteus maximus is the biggest butt muscle, right at the pocket of your jeans. It runs down your hips at the side along with the gluteus minimus. These muscles help you walk, run, jump and sit. Tightness in the glutes can be related to a sedentary lifestyle which may contribute to back pain. You can stretch your glutes by lying down and hugging one knee to your chest while keep the other leg stretched long on the floor then switch sides.
Quadriceps: The quads are a group of four muscles found in the front of the thigh. Their main function is to straighten the knee joint from a bent position. The rectus femoris muscle, the biggest of your four quads, also works to flex the hip so that you can lift your thigh up when you walk up the stairs. To engage these muscles, try a wall squat – stand with your back against the wall and slowly bend your knees as if you’re sitting in a chair. Hold for 30 to 60 seconds.
Calf: You have two major calf muscles, the gastrocnemius (propels you when you run and walk) and the soleus. Try calf raises – stand on your tiptoes, then lower, tiptoes, lower. The calf muscles are lifting you up.
A short sharp workout for the legs and butt:
Walking lunges 10 metres
20 Squat Jumps (or Squats)
Walking lunges 10 metres
20 Hip Thrusts
10 Travelling squats (or 20 Mountain Climbers)
20 Calf Raises
10 Travelling squats (or 20 Mountain Climbers)
20 Calf Raises
Repeat for 10 minutes
Enjoy.