leg/thigh exersizes
King Deadlift
1. Stand with your knees slightly bent and your feet shoulder-width apart. (This is done without weights.) Lift your left foot behind you and bend the knee 90 degrees so your left lower leg is just about parallel to the floor.
2. Slowly lower your body until your right thigh is parallel to the floor. Your left leg will rise behind you as a counterbalance, and your torso will bend forward at the hips.
3. Pause, then push your body back to the starting position. Finish all of the repetitions, then repeat, lifting your right leg this time.
Dumbbell Calf Jump
1. Stand with your feet hip-width apart. Grab a pair of dumbbells and hold them at your sides at arm's length.
2. Dip your knees so they're bent about 45 degrees and jump as high as you can. Point your toes toward the floor when you jump.
3. Allow your knees to bend 45 degrees when you land, then immediately jump again.
45-Degree Traveling Lunge
1. Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart at one end of your house or gym--you need room to walk forward.
2. Step forward with your left leg at a 45-degree angle and lower your body until your right knee almost touches the floor and your left knee is bent 90 degrees.
3. Stand and bring your right foot up next to your left, then repeat with the right leg lunging forward. That's one repetition.
1. Stand with your knees slightly bent and your feet shoulder-width apart. (This is done without weights.) Lift your left foot behind you and bend the knee 90 degrees so your left lower leg is just about parallel to the floor.
2. Slowly lower your body until your right thigh is parallel to the floor. Your left leg will rise behind you as a counterbalance, and your torso will bend forward at the hips.
3. Pause, then push your body back to the starting position. Finish all of the repetitions, then repeat, lifting your right leg this time.
Dumbbell Calf Jump
1. Stand with your feet hip-width apart. Grab a pair of dumbbells and hold them at your sides at arm's length.
2. Dip your knees so they're bent about 45 degrees and jump as high as you can. Point your toes toward the floor when you jump.
3. Allow your knees to bend 45 degrees when you land, then immediately jump again.
45-Degree Traveling Lunge
1. Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart at one end of your house or gym--you need room to walk forward.
2. Step forward with your left leg at a 45-degree angle and lower your body until your right knee almost touches the floor and your left knee is bent 90 degrees.
3. Stand and bring your right foot up next to your left, then repeat with the right leg lunging forward. That's one repetition.