Tip of the Month: Caution Extreme Leg Training

Leg training is demanding and should cause your heart rate and respiration rate to go up. In addition to burning a lot of calories, challenging yourself releases endorphins, and your own natural anabolic hormones. It also increases bone density and stimulates overall muscle growth. Leg training with intensity initiates a cascade of positive effects including shapely thighs.

1. Walking Side Squats
Walking Side Squats are good for maintaining knee and hip health. Using a barbell, dumbbells, or a weighted bag for extra intensity is a must. Maintain good posture, step wider than your shoulders to the side, and lower your hips to 90 degrees. Side squat around the gym one direction then switch leading legs and repeat. Challenge yourself. Great exercise and can be done anywhere.

2. Hack Squats
Hack Squats with a sumo foot stance targets upper and inner thighs. Place your feet wide, toes turned out, back and shoulders against the pads. Slowly drop down to 90 degrees, maintaining all the weight on your heels. Do 3 or 4 sets of 15 reps increasing the weight each set. Keep your knees over your toes and don’t lock out at the top. Hacks are hard but effective.

3. Leg Press
Leg Press 10-10-10 with a light weight to test your endurance. Place feet shoulder width apart, execute 10 reps and hold the sled down in the hole for a count of 10. Immediately perform another set of 10 reps and hold the sled in the hole for another count of 10. Without rest press out a last set of 10 reps; 30 total. Press from the heels and increase the weight each set. Do 3-4 sets or whatever your fitness level allows.

Model: Keenon LeBlanc

Carla Gray, A.C.S.M. is a personal trainer and can be reached at info@fitnessconnection.net or 504-885-7855.