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workouts
men: legs and butt
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT

Aim to complete up to three sets of between 10 and 20 repetitions of each exercise (when alternating legs, do between 10 and 20 on each side), and be sure to rest a couple of minutes between sets. Remember to keep your movements slow and controlled so your muscles are doing the work, not your momentum. Each of these three exercises works the calves, quads, hamstrings and butt.

Instructions

1.	step-ups Find a bench or something strong enough to support you and the weight you are carrying (e.g., a small brick wall that is a bit below knee-height). Hold a dumbbell in each hand, keep your shoulder blades back and down with your chest up, tighten your abs and start stepping alternately. The angle of your knee should be no less than 90 degrees. If you experience any knee pain stop the exercise. To increase resistance, add more weight or do one leg at a time. (Note: The chair used in this photograph is for illustrative purposes only. Chairs are not considered suitable pieces of equipment for this exercise.)

2.	lunges Take a large step forward, bending both knees until your back shin is perpendicular to the floor, then lower your back knee towards the floor. Knee angles should not be less than 90 degrees. Keep your eyes and hips forward and chest up while performing the lunge. Alternate legs or perform repetitions on one leg before swapping sides.

3.	squats Begin by standing straight with your feet shoulder-width apart and toes facing forward. Bend your knees and push your bottom away from you as you squat down, keeping your heels pressed into the floor. To help you perform the squat correctly, pretend you’re going to sit onto an imaginary chair. You can also hold a weighted bar across your shoulders or hold some dumbbells in your hands to achieve the right intensity — but ask a spotter for help if you do. Straighten your knees again and stand upright to return to the starting position.