Masters of Lower Body Exercises Essay

Masters of Lower Body Exercises Essay

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Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
Squeeze Your Tush

Butt squeezes don't require fancy equipment, and are discreet, so they can be done pretty much anywhere, whether you're watching TV, or waiting in line in the grocery store. Simply squeeze your butt cheeks together, and hold the isometric contraction for 10 seconds. (See References 2) Do eight to 12 reps, two to three times a day. For variety, contract your butt while you walk; step forward with your right foot, and right after your heel lands, squeeze your right butt cheek. Release the tension right before your toe lifts off the floor, and repeat the exercise on your other side. (See References 3, p. 29)
Mimic a Bridge

The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)
Extend Your Hips

Hip extensions can work your glutes without hurting your ...


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Shapewalking: Six Easy Steps to Your Best Body; Marilyn L. Bach and Lorie Schleck [http://books.google.com/books?id=Ka2fE3EhvfcC&pg=PA29&dq=butt+squeezes&hl=en&sa=X&ei=WIr5Uv3TKsGj2QXm2IDIBQ&ved=0CCsQ6AEwAA#v=onepage&q=butt%20squeezes&f=false]
Anatomy for Strength and Fitness Training; Mark Vella [http://books.google.com/books?id=Beed0ml1t6IC&pg=PA50&dq=Anatomy+for+Strength+and+Fitness+Training++By+Mark+Vella+double+leg+bridge+slowly+raise+the+trunk&hl=en&sa=X&ei=won5UvLcCMjj2QWEqoHoDw&ved=0CCsQ6AEwAA#v=onepage&q=Anatomy%20for%20Strength%20and%20Fitness%20Training%20%20By%20Mark%20Vella%20double%20leg%20bridge%20slowly%20raise%20the%20trunk&f=false]
Precision Exercises; Brian P. Lambert [http://books.google.com/books?id=I3ixZ5s8wHAC&pg=PA18&dq=clam+exercise&hl=en&sa=X&ei=iov5UtS5KomD2gWIqoCYDA&ved=0CDYQ6AEwAA#v=onepage&q=clam%20exercise&f=false]


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