Single Leg Dead Lift This is a great exercise to shape the entire posterior chain of the body (glutes, hamstrings, calves) as well as the tibialis anterior (shin muscles) and even the erector spine and multifidus running up along your spine. Starting position: Begin the exercise by standing firmly on one foot with arms straight overhead and free leg slightly bent off the ground. Before you begin moving, find your center of gravity and engage your core, as it greatly helps produce stability. Slowly begin raising your free leg as you drop your chest into a flat, tabletop position. Keep your arms above your head for more of a challenge, or reach for the ground if you need more of a stretch through the hamstrings. Be sure to keep your knee of your planted foot slightly bent and avoid an uneven tilt in the hips and back. Elevated Bridges These are small movements but will isolate the glutes, hamstrings and lower back muscles. Starting position: Feet positioned on the edge of a bench or short ledge at a 45 degree angle. The narrower your feet are, the harder the stabilization will be throughout your body. When you add weight each round, position it directly on top of the hips or keep your arms off the ground for another progression option. Begin with your glutes on the ground and your hands holding the weight in place. Engage your glutes and hamstrings and push upward as high as possible. Hold for 2 seconds then return to starting position.
Posted on: Mon, 15 Dec 2014 05:57:39 +0000
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