Definitely mix up the squats and lunges. You can do either holding dumbbells also.
Quads: step ups- using a stair, step up with your right leg, step up with your left, step down with your left, then your right; repeat; then lead with the other leg. Hold dumbbells to increase the intensity.
Side step-ups- stand at a stair sideways. Step up sideways with the leg closest to the stair. Lift up the outside leg, but don't rest it on the step. Place outer leg on the floor and step down with the inside leg. Repeat; turn and lead with the other leg. To increase intensity, hold dumbbells; kick in front with the outside leg; raise the outside knee high
Wall sit- with your back against a wall, sit with your thighs parallel to the floor; hold for 45 seconds
Ball squat- do a squat with the ball between your back and a wall. Squat and hold. Squat up and down quickly 10-15 times.
Hamstrings- leg curl squeeze with a ball- Lie face down with knees spread apart to shoulder width. Rest forehead on hands to keep neck neutral. Hold the ball between calves and buttocks. Squeeze the ball by bringing your heels towards your butt. Hold, relax calves.
Hamstring squeeze with a ball- Lie face up with calves on ball, and ball touching the back of your legs and butt, but not on the floor. Arms out or down sides for support. Trap the ball by squeezing it between your heels and buttocks. Hold the squeeze then release tension
1 leg bench hamstring curl- Lie on your back, arms outstretched for support. Place one foot on a bench or chair, knee bent. Place the other foot on the bent knee, or hold in the air. Raise hips and lower back to form a bridge. Hold. Lower slowly. Change legs
Hope this helps...
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