Lower Body Workout: Explosive Exercises

Get Some Spring in Your Step

Sculpt your legs for shorter hemlines—and get faster and stronger in the process—with these explosive, plyometric moves
By Alyssa Wells and Hollis Templeton fitbie
 

Explosive Moves for Your Lower Half

Get Some Spring in Your Step // fit woman leaping © Thinkstock

Image: Thinkstock

No need to clear the cobwebs off the treadmill in your garage. (It’s much better as a drying rack anyway.) Spring cleaning your workout in preparation for shorts season could be as easy as adding hops, skips, and jumps to traditional lower-body moves, like lunges and squats. “When done properly, explosive exercises can speed up results when you’re looking to tone your thighs, butt, and hips,” says Terri Walsh, creator of the Active Resistance Training Method and owner of A.R.T. Studio NYC. But you won’t just shape your gams and give your buns a boost; plyos can also improve running speed, prevent injuries, and enhance your performance on the field.

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You can boost your vertical jump by more than 8% by incorporating plyometric training into your program, according a 2007 study published in the British Journal of Sports Medicine. But you don’t have to be a hoop star or a high jumper to benefit from explosive exercises. Plyometric work also helps train the brain to call on your stronger, fast-reacting muscle fibers more quickly or fire them more efficiently, which can improve your coordination and agility.

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For sprinters who want to be quick off the blocks, plyometric exercise is a must. In a 2012 meta-analysis, researchers found that participants who performed at least 15 plyometric sessions over 10 weeks or less significantly improved in their sprint performance . But if you’re not training for the Olympics, don’t fear—explosive exercise is also beneficial to runners who prefer to pace themselves. A study of adult endurance athletes found that replacing 32% of participants’ training with explosive-type strength workouts improved their 5-K run times as well as their running economy, or how effectively your body uses oxygen at a certain pace.

It’s important to note that plyometric training isn’t for beginners. “If you have known issues with your knees or lower back, attempt explosive moves with the supervision of a skilled personal trainer,” advises Walsh. (Search: What are the most common exercise injuries?) But if you’re already physically fit, incorporating plyometric exercises into your training regiment has even been shown to help prevent injury. A study of high school-age girls found that those who participated in a warmup that included plyometric and agility drills prior to practices and games experienced fewer lower body injuries.

To help you reap the countless benefits of plyometric training, we asked Walsh to share some of her favorite explosive exercises. This workout is broken up by body area. Perform as many reps of each exercise as you can (stop when you are exhausted or your form is compromised), resting one to two minutes in between sets. Complete this workout twice a week for six weeks.

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