Your assignment to exercise your butt and thighs, is just in time for summer! We spent some time at SPA 23 in Pompton Plains, NJ which has Total Gym Gravity classes as well as private sessions. We provided five exercises that target the quads, hamstrings, glutes, and abductors, making sure to cover all the bases. Note that all of these exercises work multiple muscle groups.
Exercise 1:
The first exercise is the basic squat which works the quads, hamstring and glutes – so in Total Gym fashion, this is a bargain exercise, and offers more bang for your buck.
Lean back on the glideboard, making sure the tower is raised to a challenging but safe level and place feet on platform. Bend knees to a comfortable level, and press up and down. Keep the lower back pressed into the glide board and keep the core stable as you squat through the exercise. Shoot for 10 repetitions at a nice, even pace.
Exercise 2:
This variation on the squat works the quads, hamstrings, glute and adductors and inner thighs. Push off the board with both feet and open legs in air then recover with both feet back on board. Continue to imprint and stabilize core while squatting with control.
Exercise 3:
The second exercise is a lateral squat which is a more intense glute and hamstring workout. Lay on your side with outer foot on platform and bend the other knee. As you squat and extend, you will feel a more targeted pull on each glute muscle.
Exercise 4:
The next exercise is a reverse lunge on the glideboard for the glutes, quads and hamstrings. Here we stand nice and straight, placing one foot on glide bar, facing away from the tower. Press the foot back, and keep the standing knee bent. Press back and return in a controlled motion.
Exercise 5:
This exercise is the seated hip abduction which focuses on the glutes and abductors.
Attach the glideboard to cables and take a seat, sitting upright. Place your feet inside the cables, and push them apart while keeping the rest of the body relaxed. Focus on the core providing the impetus for the move.
