We are all talking about it. Thankfully there are many more people doing it than ever before. Strength and conditioning training has become increasingly popular, and it's essential for building strength and endurance. Engaging in #S&C exercises 2-3 times per week can provide many benefits that extend beyond the gym. Incorporating hip and leg exercises into my clients session plans improves balance, agility, and overall wellness. In this blog, I will share my top five go-to hip and leg exercises that can help you achieve your fitness goals. Whether you're an athlete or simply looking to improve your overall health and fitness, these exercises can be tailored to your needs and fitness level.
Single leg squats - for everyone to test drive. A single leg squat can be performed in varying levels of difficulty. Loading with a kettlebell is a progression as bodyweight may be enough for the beginner.
Completing the variation shown in the picture is advanced, as it requires competence in balance and a good range of motion. A beginning position can be performed standing and sitting into a chair using one leg. Once you can do 12-20 reps sit to stand then try to advance to the single leg off the box.
Walking lunges with a barbell overhead - a highly effective exercise that targets multiple muscle groups. To increase the challenge, dumbbells or kettlebells can also be used to improve stabilization during lunges. The exercise works the hamstrings, core, quads, upper back, and shoulders, requiring good hip flexor and hip extensor relationships for all split-legged movements. As fatigue sets in, the lunge will expose any weaknesses in the body, so increasing either the reps or weight can be used to achieve desired improvements.
Kneeling banded 'Deadlift' : Hip drives - a simple yet highly effective exercise for activating the glutes. Although it is a variation of the deadlift, performing it on our knees and with a band makes it unique. To do this exercise, firmly wrap the band around the hips and push forward before kneeling down. Then, keep the chest upright as you push your butt back and hinge your upper body down to the floor. Squeeze your glutes and drive your hips forward to return to the upright position. Performing 2-4 sets of 20-25 reps with a heavy band will effectively activate the glutes.
Split Squat jumping into high knee drive - This exercise requires high-quality strength and speed abilities to handle the change of direction in the lunge, explosive jumps, and proper foot placement and landing absorption. It's important to keep the reps low, and this exercise is not recommended for beginners. Research shows that explosive, dynamic, and intensive jumps offer the greatest benefits when performed successfully, just past the point of peak performance. The reverse lunge exercise has various intensity levels, from calmer variations that begin with power step-ups to harder variations that involve switching legs during the jump phaseUnfortunately, many people go beyond their limits to achieve the 'HIIT feeling' and miss the opportunity to experience the exercise's full potential. Respect your jumps, and perform 6-12 reps max on each leg, with 2-5 rounds depending on your fitness goals. This exercise helps maximize elasticity, demonstrate maximal ground force, and improve mechanics and endurance in movements with a smaller range of motion.
Barbell Romanian Deadlifts - RDL
Beginners to lifting often prefer the kettlebell version of the Romanian deadlift (RDL) over the barbell version. The kettlebell offers a better reference point for lowering the weight and pressing the hips back, with only slight flexion of the legs. To perform the exercise, maintain a proud chest throughout and lower the bar to mid-shin. This exercise places significant tension on the hamstrings and hip muscles, so proper flexibility and movement competency are necessary before attempting heavier loads.
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Disclaimer: Richard O’Connor in no way accepts any liability for injury, illness, loss or damage to anyone using this training information. By using them you accept these conditions: I will not seek to penalise, prosecute or claim compensation from Richard O’Connor. Warning: You should have no physical restriction, disabilities or any predisposition to sickness or injury that may be aggravated or adversely affected as a result of following these programs and workouts, if unsure seek your doctors advice prior to starting. Written by Richard O’Connor, copyright © 2023