Speed. Power. Agility. Reaction. Quickness. Basketball is a great way to get a full lower body workout. The stance during this sport requires you to stay in a low position to achieve maximum speed. While in this squatting position, the muscle fibers are continually firing, increasing your heart rate, calorie burning and blood flow. The glutes, inner thighs, hamstrings, quads, calves, and core are the main muscle groups working during this stance.
Basic defensive stance (Progression: add bands for extra resistance)
Description: bend knees at about 45 degrees, squat low, allowing your hips to roll back, and take wide side steps, Moving forward and backward quickly on the diagonal.
(repeat for about 30 seconds, then switch direction)
Clock lunge series (progression: add step)
Description: Stand up straight holding medicine ball at chest level, step out into a lunge position, keep back foot on ground (or step), push back to start position, turn and pivot to the right (3 steps to right 3 to left). Keep your stomach in to work your core and increase stability. To aide in balance, focus on a central location in front of you (avoid looking at moving objects or people).
*make sure you explode from the lunge position, exhale on way up to starting starting
reps: 30 reps in 30 seconds
Figure eights with basketball(or kettle-bell):
Description: The kettle-bell figure 8 is a great exercise for working the core, particularly the obliques, along with balance and coordination. The concept is to move the weight in a figure 8 motion around both legs, shifting the weight from hand to hand. Take your time with this move and practice slowly to avoid dropping the weight. Concentrate on stimulating the obliques as you rotate from side to side. Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down and hold a kettle-bell with both hands between your legs. Make sure your back is flat and your abs are engaged.
*Go back and forth, completing these figure eights without pausing
Whether you are a basketball player or someone trying to get a better lower body workout, these exercises have the ability to burn tons of calories in a short amount of time. Get strong lean legs and abs while you spike your metabolism, and firm up your glutes. You don’t have to be a “baller” to look good, you just have to workout like one.