Firm Tight Legs - Exercises To Develop Hamstrings and Glutes
addition to a recent article I wrote about the hamstring gluteus
tie-in, I have decided to elaborate with some more effective exercises
to target this area. You know the area, where your leg and butt
become one or for some us, where your butt sags over your thigh!
One of the best ways to target this area is to work in the lower
90 degree angle of the knee and hip bend.
Frog walking is killer on this area but for those with bad knees;
unfortunately I have to suggest you do not do this exercise. Frog
walking is where you crouch down on your feet so that your butt
is touching or almost touching the back of your heels or the Achilles
area. Now in this position walk forward never rising beyond a 90
degree knee bend. Try to get this until you can do it smoothly with
large steps. I would work for 10-20 steps per leg.
Pop squats are another great exercise for the hamstring gluteus
tie-in. You begin in the same position as the frog walk, rise up
to a 90 degree bend in the knees as if you are sitting in a chair
without the chair! Hold that for a 5-10 second count then stand
all the way up to immediately drop to crouch again, with butt to
Achilles. Repeat this for 10-15 reps.
Of course with all of these your knees will go beyond the toes
slightly, so you have to have injury free knees and also use utmost
control with your movements. This is unconventional but can be done
safely by the average public.
The 90 hold is one I remember from grade school when they would
take us outside on nice mornings and make us do some exercises in
order to burn us out a bit before lessons. It worked! We would lower
into a 90 degree knee bend squat, some of us were allowed to lean
on a wall but it did not help that much. We had to hold this for
60 seconds and do it 2-3 times. Once would usually have most of
us kids crying! As an adult female I now find myself torturing my
body doing this exercise in the drive for that nice tight swoop
in the hamstring gluteus tie-in!!!!
The last exercise is the drop squat. You would drop to the crouch
position mentioned with the first 2 exercises, ensuring you do not
use any leg muscle at all to get there, then for a 10 second count,
you slowly rise to a stand. Immediately dropping and resuming another
10 second rise for 5-10 reps total. Hold your belly button into
your lower back through this exercise to make sure you really hit
the right spot. Engaging the abs will recruit the hamstring gluteus
tie-in to engage as well.
Stretching after each exercise is the only way you will be able
to effectively perform each after. You cannot progress if you fail
to fast which is what will happen without the release of stretching