Box Jumps
Box jumps are explosive exercises targeting the legs, buttocks, and core. Use a plyometric box, jumping onto it from a standing position and landing softly. Focus on absorbing the impact by bending your hips and knees upon landing to protect your joints.
Bridge
The bridge exercise tones the hips, thighs, buttocks, and core. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, forming a straight line from shoulders to knees. To intensify, wrap a resistance band around your thighs and press outward against the band while holding the bridge position. [5]
Resistance Band Leg Presses
Mimicking machine leg presses, this exercise targets the buttocks, quadriceps, hamstrings, and calves using a resistance band. Begin by securing the band around a sturdy object at ankle height. Stand facing away from the anchor point, holding the band against your shoulders. Push one leg back, extend it fully, and then return to the starting position. Switch legs and repeat the motion.
Incorporating these exercises into your fitness regimen can contribute to stronger and more toned legs. Remember to maintain proper form, start with manageable repetitions, and gradually increase intensity as your strength progresses.
Reference:
[1]https://search.ebscohost.com/login.aspx?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=10578358&asa=Y&AN=48457431&h=DvoxwGaPC1a%2Brcb3JAsy6pXHFz8jI91DxhDNkg2O32GRXl8ahhYXafFSx%2BSM1u8EOLIPB297HDa%2BhSY1jJdXGw%3D%3D&crl=c
[2] https://www.sciencedirect.com/science/article/pii/S0167945712000917
[3] https://rua.ua.es/dspace/bitstream/10045/110844/1/JHSE_2020_15_Proc4_28.pdf
[4] https://www.jospt.org/doi/pdf/10.2519/jospt.1993.18.6.646?download=true
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883971/
