Legs & Glutes - is there a trick to it?

[dss62467]

I did L&G for the first time on Friday, and am scheduled to do it again tomorrow. I had a difficult time with the side squats that you start on top of the box, then step off to the side - know which ones I'm talking about?

Is there a trick to it? When I say I had a "hard time", I mean that I wasn't really feeling it. Also, the ones where you have the ankle weights on and you step up with one leg and do the side lateral leg lift with the other. Didn't feel much there either.

 

[kathryn]

For the side step-ups, be sure to focus on pushing through the mid to rear part of the foot on the step and lifting, rather than pushing off too much with the foot on the floor. With the step-up and lift, the same goes for the foot on the step, but when you lift the leg out to the side, concentrate on lifting from the side glute. Make sure your toes isn't pointing up, because then the stronger quad muscle will take over, and that's not what you want.

It might help to practice these moves with no ankle weights, and going at a slower pace so you can feel the muscle involvement.

I think sometimes individual moves might not give you much of a burn while you are doing them, but when combined with other moves, they hit the spot! Did you have lower body DOMS the day after legs and glutes? Some of that may have come from these two moves.

 

[kathryn]

For the side step-ups, be sure to focus on pushing through the mid to rear part of the foot on the step and lifting, rather than pushing off too much with the foot on the floor. With the step-up and lift, the same goes for the foot on the step, but when you lift the leg out to the side, concentrate on lifting from the side glute. It might help to practice these moves with no ankle weights, and going at a slower pace so you can feel the muscle involvement.

I think sometimes individual moves might not give you much of a burn while you are doing them, but when combined with other moves, they hit the spot! Did you have lower body DOMS the day after legs and glutes? Some of that may have come from these two moves.

 

[scm]

I thought that too when first doing this workout. What I was doing incorrectly, was just stepping off the step and not squatting deep enough. I also went up one pound with my ankle weights. Maybe something else you could try, is using one more riser for this exercise.
Susan C.M.

 

[dss62467]

Thanks. I did L&G this morning and had much better luck with it. Knowing what was coming made it easier to focus.

 

[starlight6]

That's a good point Donna. I've often found when doing a new workout, I don't feel "worked out", but by the 2nd or 3rd time that starts to change.
As you say, knowing what's coming (& having a "feel" for the workout) makes it much easier to focus. Also, I never know for sure which weights to use (when used) the first time or two.
I'm glad you're enjoying L&G. I think it's a lot of fun.

Ruth

 

[CathydsRNA]

I have long legs and for the side squats, I needed to raise my step to feel it. I also added more weight. Ditto what the others have said.