Hey guys,
This workout will target your hips and thighs. It consists of 5 body weight exercises you can do at home. Exercise 2 was a bit of a challenge for me in the beginning, but the results were so worth it.
Exercise 1 – Lunge Shuffle
The first exercise in this workout is the Lunge Shuffle. This exercise is going to strengthen and tone your hips, glutes, quadriceps and hamstrings. Begin in a lunge position with both legs at a right angle. Shift your footing from one leg to the other — by twisting your legs into a wide legged stance, and then kneeling down onto your opposite leg. As the movements become more familiar, smooth it out into a fluid dynamic movement — pivoting from one leg to the other. Make sure to get 10 to 20 repetitions on both sides.
Exercise 2 – Tiger Lunge
Exercise 2 is the tiger lunge. Begin with one leg as you would for a basic lunge — stepping as far forward as you are able. Your other leg should stay grounded when you step, allowing you to balance when you step backward. It also gives a better extension of your glutes.
As you lunge forward, plant your hands on the ground to support your body weight. Push off with your front foot, then reverse your movement with a step backward, keeping the same leg grounded. After 10 – 20 Reps, switch to grounding the opposite leg and repeat the exercise. On both motions, avoid leaning your knee over the tip of your toes. It may take a little practice to figure out how wide of a stride you’ll need but you’ll get it down. This the exercise is going to allow for an almost complete flexion and extension of the hip, which will lead to flexible and powerful hip-flexors and glutes.
Exercise 3 – 1 Legged Romanian Deadlift
Next up are 1-legged Romanian deadlifts. Grab a pair of light dumbbells. You’ll be working one leg at a time, so begin with one leg planted, and slightly bent. From your head to the toe of your opposite leg… you want to make one straight line of balance. Start with grounding one of your legs. Use the dumbbells as a counterbalance as you lower forward while raising your back leg, like a seesaw movement. Remember to keep your back as straight as possible. After 10-20 Repetitions, switch legs. Remember to inhale as you bend forward and exhale as you extend back up. Until you build your stabilizer muscles, you may find it a little difficult to stay balanced. If that is the case, lower down with the dumbbells closer to your legs.
Exercise 4 – Unilateral Hip Squat
Exercise 4 will be hip squats. Use a towel, or a rope that can support your body weight. Find a stable post that you can loop your towel through. Stand on one leg, crossing your other leg over it. Lean backward with all of your body weight on one leg, using your towel to maintain balance. Lower down into a one-legged squat.
Dont mistake this for a basic squat, your leg angle should be wider than normal every time you lower into the squat. To achieve this, move your standing foot further forward and lean back holding the towel. Keep your back straight as you lower, you want to keep your body-weight on your heels. Like a diagonal leg press or a deadlift, this will build the muscles in your glutes, hips and hamstrings. After 10 to 20 Repetitions, switch legs. And remember to exhale as you raise up.
Exercise 5 – Speed Skaters
The last exercise will be Speed skaters. Start by stepping side to side, crossing your inside leg behind the outside one for added balance and hip movement. This leg acts as a counterbalance as you jump from side to side. sometimes i do it with the set number of reps, sometimes i do it until i burn out. Speed Skaters are a plyo-metric exercise that utilizes all of the muscles used in the previous exercises. That completes one round. If you want a really good workout, repeat this routine 2 more times.
That’s it. Do 3 sets of these 5 exercises. Make sure to take 1 or 2 days rest between your sessions. This will allow your muscles to recover and become stronger.
Hope you enjoy it.
Let me know if you have any questions by leaving a comment below, or hit us up on facebook.
See you in the next video!
Katya
