Hot to get lean legs
As always, technique is key
Fitness columnist Rob Williams outlines some powerful exercises to gussy up those gams, including the frog jump (left)
T his spring, as I enter my 20th year as a kinesiologist, I’ve also passed the 200-column mark of Body by Rob articles. Over the years I’ve worked with a wide variety of clients and written about almost every fitness and trainingrelated topic that you can think of.
People sometimes ask me if I get bored of what I do, and I can honestly say that I never have. I believe this is because the fitness and training industry is constantly evolving.
People are far more knowledgeable than they were 20 years ago and are now concerned with things like performance, health, function and injury-prevention.
They know there is a right way and a wrong way to perform exercises, and although they want results, technique and sound training principles are just as important. Because of this, the best trainers and training programs have continued to evolve as well.
I like the fact that clients are expecting more from their trainers. When someone comes to me with a primary goal of getting in great shape, I may suggest the same exercises or program plans that many other trainers use, but I know that body position, core strategy and overall execution make the difference when it comes to success. This can be hard to convey through a written column, but I hope it comes across.
This week I’m starting a new series to help you get in great shape for summer, I’ll lead with the legs. These exercises may not be new to you but, as always, technique is key.
Remember to perform a dynamic warm-up before each session and check with your physician before starting a fitness program.
Sumo squats
There are many varieties of squats, and most are beneficial if performed properly. One version that I regularly use with clients, as a way to teach them to maintain healthy body and spinal alignment before moving them to full barbell squats, is called the sumo squat. This can be done with body weight, or you can increase the load by carrying a dumbbell, kettlebell or any other heavy object in your hands.
Start with a dumbbell on its end on the floor, and then stand over the dumbbell, with feet approximately shoulder width apart and toes pointing slightly outward. With your core engaged while maintaining good upright spinal alignment and head position, hinge your hips slightly backward as you squat down to grab the dumbbell with both hands.
Keep your feet flat on the floor as you press to lift the weight up, stopping just before your knees reach full extension. Lower down until the weight almost touches the floor, then return to the top on each repetition. Always breathe comfortably, exhaling on exertion.
Do three to four sets of 12 to 15 reps.
Roman ball
OK, I’ll admit that sometimes I have to make up names for the exercises I use. There is a common piece of training equipment called the Roman Chair, that is primarily used to strengthen the hip extensors and lower back muscles.
The exercise that I’m suggesting is similar, but by performing it on a ball, you must also engage the adductor muscles of your inner thighs, while balancing and stabilizing your position on the ball.
It’s not easy, so it may not be an ideal beginner exercise, but it’s definitely effective.
Start with a medium-sized ball that isn’t too firm, to allow for a good grip with your knees. With your feet anchored firmly against the base of a wall, and the ball squeezed tightly between your knees, pivot forward, lowering your pelvis downward toward the ball. Keep the range of motion short at first, gradually increasing the size of the movement as you get comfortable.
I like to keep my hands back on my hamstrings to feel them working. Be careful not to let your feet slip or tip forward onto your nose.
Aim for three to four sets of 12 to 15 reps.
Frog hops
If I’m really looking to fatigue a client’s legs, I’ll often finish a good leg workout with a couple of sets of this dynamic movement.
Start with an open area of 20-30 feet, or more if possible, and begin at one end of the space. With your feet fairly wide apart, squat deep and touch both hands to the floor, then hop forward like a frog, taking off from your toes and landing gently on your heels.
Quickly squat down, touch the floor and repeat until you’ve hopped across the space. Once you reach the end, return to the side you started on by hopping backwards, which will really exhaust your thighs.
Always work to keep upright spinal alignment with strong core engagement. It’s also important to make sure that you monitor your knee alignment, keeping them aligned above your toes to avoid stress on your joints.
Perform two to three sets of these at the end of your workout and you should have very wobbly legs.
Rob Williams is a kinesiologist and posture specialist in downtown Vancouver. Visit williamshealth-