Wednesday, April 22, 2015

Single-Leg Glute and Quad Burner #workoutwednesday

So we're halfway through the week. Anything crazy happening? Things are pretty standard in my neck of the woods, except for the slight furry of snow we got this morning. It wasn't anything truly significant, but still. It happened and I hated it. I also kind of hated my Barre Fit class today...except not really. I loved it. The crowd is always awesome, totally willing to work, and usually up for anything. So by "hated it," I mean that we burned out some muscle and it felt so good in the worst way. (You know the feeling.)

Since we're marking that halfway point in our week, that means it's officially Workout Wednesday. Last week, we focused on the upper body with some of my favorite pushup variations. Today, I'm coming at you with one of the leg exercises we did in class this morning.

Oh, my quad! #burn

lower body exercise, glutes, hamstrings, leg exercise, barre exercise
Although we did them in my Barre Fit class, you can really do them in any style of workout. Literally anywhere since you don't need equipment. Shoes? No shoes? Up to you. I don't wear shoes in my barre class, so I left them off in these pictures. I'll take you through the exercise step-by-step, but first, you know the drill: Listen to your body, modify as needed and check in with your physician if there's any question as to whether or not you should be doing these things.

Let's get to it. Here's your single-leg glute and quad burner:

Lift your left knee up until your quad is parallel to the floor.

Engage your core and drop down into a runner's lunge

If balance is an issue, you can hold onto a chair, keep your left toes on the ground and/or turn this move into a reverse lunge.

Regardless, go back to that high knee at the start of every repetition. We did 15 repetitions in class today. You, of course, can change that to 12, maybe even 10 if that works better.

When you hit your last repetition, transition to a flat back. Keep your weight over your right leg while maintaining a soft bend at the knee.

Hold on to a chair if you need to, but either way, engage your core to help with balance. Then lift and lower your left leg ten (10) times.

At the top your tenth repetition, pulse ten (10) times, then do five (5) more full-range repetitions.

You'll want to pull that standing leg up into a stretch when you're done.

That's one full set, after which you'll repeat  everything while standing on your left leg.

We did three sets per leg in class today, but you can adjust that as well. And even though you stretch in between each set, you'll want to make sure you take time at the end of your workout to re-stretch your glutes. And, of course, your quads (and hamstrings), too.

Never forget to stretch!

Question: What did your workout look like today?


Jerusha said...

Holy smokes, I'm sore looking at that! Thank you for the detailed instructions with pictures... I'm focusing on an ab-light workout, so I think this would be a great fit for me. Thank you for sharing!

Patricia Mirasol said...

Will do this later. :) Thanks for sharing!

Sarah J. Darlow-Parker said...

Looks like an awesome workout! I always try to get my clients to do balance work and hip-strengthening exercises like this, it makes a big difference! #wowlinkup

curleedst said...

UGH that looks like it hurts and burns and I don't like burn. LOL!!! #wowlinkup

adailydoseoffit said...

You are welcome! Let me know how it goes!

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