Swiss Ball Plank Leg Lift
Swiss Ball Plank Leg Lift targets your core and upper body, emphasizing the triceps, chest, and shoulders. The leg lift component of the movement improves stability throughout the glutes and hamstrings.
INTERMEDIATE
Barbell Step-Up
Barbell Step-Up activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors. It is a great single-leg strength exercise that also improves balance and core strength.
Demonstration Video
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Target Muscles
Instructions
- In a shoulder-width stance, place a loaded barbell across the back of your shoulders with an overhand grip. Inhale, tighten your core and place one foot in front of you in a box 6-12 inches in diameter. This will be your starting position.
- Exhale as you drive your foot into the box and accelerate the upward movement of your hips, placing your back foot in place of your front foot on the box. Pause and then return to the starting position.
Tips
- Do not use your supporting leg to climb the box.
- Do not round your lower back when you stand on the box.
- Gradually increase the height of the box, starting at a low level and moving it higher to make the exercise more difficult.
Alternative Exercises
Bodyweight Walking Lunge
Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
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