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LEG & GLUTE Exercises

Execises for your hamstring and glutes ,including movements that might make your butt defy gravity,like Bam Bams,--from starting with your back resting against a wall to sumo and sissy squats and working up to unassisted One Legged squats and pistols,the greatest exercise for overall leg strength and balance.


All squatting exercises are usually done with your toes pointing straight forward, or slightly pointing out, as your feet are when you walk. You can adjust any squatting exercise to focus more attention on your vastus medialis teardrop-shaped muscle that protrudes just above the inside of each knee and runs about a third of the length of the thigh—the one that wearing shorts really shows off) by keeping your toes pointed further out than 30 degrees from straight ahead .Alternately,doing any squatting execise with with your toes pointed inward will emphasize your vastus lateralis which creates the curve ,or "sweep " of your outer thigh.


Stand with your feet shoulder-width apart. With your head up and eyes forward, bend your knees until your butt is a couple inches above the floor . Learn your upper body slowly forward as you go down ,until your shoulders are out over your knees.But be sure your knees do not protude past your toes(this can lead to knee pains). Then ,keeping your heels on the floor ,slowly stand again using only your legs to lift you. At first, try practicing these facing a wall ,with your toes 4-6 inches from yhe wall.This is a great way of correcting technique by ensuring that your knees are not going too far forward.

Invisible chair

Stand with your back to a wall. Move your feet away from the wall, but keep your hips and back against the wall so that the wall is supporting you. Bending at the knees, lower your body until your thighs are parallel to the ground. Your knees should be directly above your feet and be bent at 90 degrees. Simply hold this position for as long as you can. .

Wall Squat

Wearing a t-shirt, stand up with your back against a smooth wall, door or doorway. Move both your feet one step forward, but keep your hips and back against the wall so that the wall is supporting you. Then, bending at the knees, slowly lower your body until your thighs are parallel to the ground. If your feet are in the correct place, your knees should be directly above your feet and be bent at 90 degrees. Keeping your butt and back against the wall, and your feet locked in place, push yourself up until your legs are straight again. .

Beat your boots

This was a favorite remedial exercise to correct poor performance at the Army’s Parachutist Course. You won’t think this one’s so silly after you do 30 of them. Standing with your legs together, bend down and grab your ankles. Keep your legs as straight as you can comfortably hold them. Then bend your knees until your butt touches your hands on your ankles. Keeping your hands on your ankles, lift your butt upwards, again straightening your knees as much as you can comfortably. .

Sumo Squat

Take a wide stance with your toes pointed out. While keeping your back straight, swing your arms out in front of you and drop your hips until your thighs are parallel to the ground. .

Back squat

– the bar is held on the back of the body at the base of the neck or lower across the upper back. In powerlifting the barbell is often held in a lower position in order to create a lever advantage, while in weightlifting it is often held in a higher position which produces a posture closer to that of the clean and jerk. These variations are called low bar and high bar, respectively.

Box squat

– at the bottom of the motion the squatter will sit down on a bench or other type of support then rise again. The box squat is commonly utilized by power lifters to train the squat. Pausing on the box creates additional stimulus in the hips and glutes. Some people believe this form of isometric training allows for greater gains in the squat compared to a traditional Olympic style squat, while others contend that the increased spinal loading creates more opportunity for injury.

Front squat

– the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.

Hack squat

– the barbell is held in the hands just behind the legs; known in Germany as Hacke (heel [squat]) because the barbell would sit behind the ankles, popularised in the English-speaking countries by early 1900s wrestler Georg Hackenschmidt. Also called a rear deadlift.

Overhead squat

– the barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if balance allows.

Zercher squat

– the barbell is held in the crooks of the arms, on the inside of the elbow. One method of performing this is to deadlift the barbell, hold it against the thighs,


A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.

I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.

When, while the lovely valley teems with vapour around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image.

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