Glutes – Glute Bridge
The Glute Bridge is a popular exercise and very effective for growing glutes. Lie on your back and place your hands next to your body. Note that the further you place your hands next to your body, the larger the support surface and the easier it will be to perform the exercise. Place your feet on the floor and come up while tightening your glutes and repeat this movement. And that’s it!
Hamstrings – Walking Lunge
The Walking Lunge is naturally a movement you make; you step forward and bend through your knees. However, it is important to perform the exercise properly to avoid injury. Make sure your knee never comes over the toes of your feet and the knee of your back leg just barely touches the ground to keep the tension on your upper leg. Repeat the exercise with one leg first and then switch to the other leg. Simple as that!
Calf muscles – Single Leg Hop
The Single Leg Hop is a real killer for the calf muscles. Stand on one leg and jump from side to side. You can use an aid by placing an object on the ground and jumping over it. Then alternate to the other leg and repeat the exercise. Let’s burn baby!
Shin muscles – Heel Step Down
Perhaps one of the simplest exercises to perform, the Heel Step Down. Stand up straight without leaning and place your feet about shoulder width apart. Take one step forward, only on the heel of the foot, keeping your toes in the air. Then place your foot back in the starting position. Repeat this exercise, then switch legs. Let’s go!
Quadriceps – Squat
In addition to the quadriceps being good for the upper legs, you are also training your core and back muscles at the same time. Place your feet parallel (or toes slightly out) at about shoulder width. Push your knees forward in line with your feet and sink your buttocks down without rounding the back. Sink as deep as you can, but make sure your knees don't go past your toes. Come up, exhale thoroughly and repeat the exercise. Get it on!