Loading... Please wait...

Amazon Pay uses payment and delivery information stored in your Amazon account.

Blog - legs

Fitness Workout - Legs and Glutes - Booty Shaping

Posted by

WORKOUT WEDNESDAY: LEGS AND GLUTES

*Repeat This Sequence 2-3 Times Using the Kinetic Bands*


Walking Lunges (Forward & Backward): Backward movement works the opposite muscles that are used when moving forward to help balance muscle development and muscle activation. Moving forward and backward helps to improve balance and forces the body to stay upright increasing core engagement. 

Repetitions:

  • 20 Forward (10 Reps Right Leg, 10 Reps Left Leg)
  • 20 Backward (10 Reps Right Leg, 10 Reps Left Leg)

Proper Form: 

  • Keep your chest up and your core tight 
  • Make sure your knee is facing straight ahead and doesn't extend out over your toes
  • At the bottom of each lunge your front leg should form a 90-degree angle
  • Back knee should almost touch the ground at the bottom of the lunge 
  • Take big steps to ensure there is a good amount of distance between your legs during the lunge

Sumo Squats: This exercise differs from the traditional squat by changing the position of your feet and the distance between your legs.

Repetitions: 

  • 30

Proper Form: 

  • Stand with your feet wider than hip-width apart
  • Angle your toes out 
  • Sit back in your hips
  • Keep your chest up
  • Don't allow your knees to extend out over your toes

Fire Hydrant: This exercise fires the glutes and core muscles. It is also great for increasing hip mobility. 

 Repetitions:

  • 20 (10 Reps Right Leg, 10 Reps Left Leg)

Proper Form:

  • Keep your weight evenly distributed in your hands
  • Keep your core tight and your back flat
  • Only lift your leg as high as your body allows
  • Do not lean to one side when lifting your leg out

Jump Squats: This is a plyometric exercise that builds explosive power, while strengthening the muscles in the legs, hips and core. 

Repetitions: 

  • 20

Proper Form:

  • Keep your chest and head up 
  • After the jump, control your body on the way back down
  • Land softly on the balls of your feet
  • Bend your knees on the way down 
  • Make sure your knees don't extend out over your toes during the squat 

Side Lunges (Lateral Lunges): This exercise is great for building leg strength as well as improving balance and stability. The side lunge forces your body to work in a different range of motion, which is beneficial for hip mobility and flexibility. 

Repetitions:

  • 30 (15 Reps Right Leg, 15 Reps Left Leg)

Proper Form:

  • Keep your chest and head up
  • Sit back in your hips
  • Keep your weight on your heels
  • Make sure your knee does not extend out over your toes
  • Both of your feet should stay facing forward throughout the movement
  • Take wide steps to ensure there is a good amount of distance between your legs

Burpees: This is a high-intensity plyometric exercise. It will build explosive power, strength, and endurance.

Repetitions:

  • 15

Proper Form:

  • Maintain a good pace throughout the movements
  • Don't arch your back when coming back up from the push-up position
  • Keep your head up throughout the movement
  • Land softly on the balls of your feet when you come down from the vertical jump
  • If you are a beginner, make sure to correctly perform each separate movement with proper form. Once you have that down, then start putting those movements together to do the burpee in one fluid motion

View Comments


Basketball Quick Feet - Develop Explosive Speed

The video below is a great demonstration for quick feet training. Our focus during this segment is to work on developing quick feet while maintaining balance, stability and body control. For basketball players having quick feet or fast feet is essential in order to be able to react quickly to any situation on the basketball court while maintaining balance [...]

Read More »


Softball - Gain Strength and Power with Myosource Kinetic Bands / Resistance Bands

Myosource Kinetic Bands are great for in season and off season softball training helping build leg, hip and core strength along with speed, body control and cardio endurance. Softball players are able to work on their skills while utilizing the Kinetic Bands and maximize training and practice time. The Kinetic Bands fire the muscles in the quads, hamstrings, glutes, hips, hip [...]

Read More »


SUSPENSION TRAINING CRAZE – TRY THE KB Body Weight Suspension Straps

Many are calling suspension training “The New Craze in Fitness”. Although suspension training is not new it has become a worldwide workout craze. You may be wondering the answer to what is Suspension Training? Suspension training is where the user utilizes straps against their own body weight. Myosource's KB Body Weight Suspension Straps (a/k/a KB Duo Suspension [...]

Read More »


Dynamic Leg Fitness Workout: Power, Speed and Explosiveness

Athletes around the world are looking for ways to increase their speed, power, and explosiveness. The video above shows a  leg workout you can do with Myosource Kinetic Bands to increase your speed. Notice that most legsworkouts involve the hip flexor muscles.  This muscle group is essential for speed and quickness. It is important to work hard [...]

Read More »




Sign up for our newsletter

Contact Us

Myosource Kinetic Bands 10557 Widmer Rd
Lenexa, KS 66215
Toll-free
1-877-561-0873
Hours
M-F 9am-5pm (CST)

Email

Trusted & Secure

  • Click for the BBB Business Review of this Exercise Equipment & Machines - Sales in Lenexa KS
  • Myosource Guarantee Seal - 100% Satisfaction Guaranteed and 30-Day Money Back Guarantee
Accepted forms of payment: PayPal, Visa, Mastercard, Discover, and American Express