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
 

Plyo Hip Toners

Set 1: Squats
Perform a single set of high rep squats using light to medium dumbbells. See how to perform a dumbbell squat.

Set 2: Squat Jumps
Without using weights, position your body as if you were going to perform a squat, but before you do, jump up as high as you can. When you land, immediately squat down. Continue jumping until your feet do not leave the floor. Learn proper jump squat form here.

Set 3: Depth Jumps
Stand on a box or bench that’s elevated anywhere from 12 to 36 inches off the floor. Squat down and jump from the box to the floor. Make sure to soften your landing by rolling your foot toe-ball-heel and landing with knees bent in squat position. Here’s what the depth jump looks like.

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