How to tone your legs with the Hack Squat

This lesson is part of the series: At Home Workouts - Lower Body, At Home Workouts - Full Body

Tone up your legs! Watch this workout video and learn the easy and effective ways to get the results you want. In this video, Derek shows his fitness models how to correctly do the hack squat with the stability ball. This exercise is a complete lower body workout that can firm up the front of your thighs. First, Derek demonstrates how to do the exercise with slow, simple movements that follow along his step-by-step instructions. Then, he adjusts and corrects his fitness models on their posture and technique as they practice the routine.

Add variety to the exercise by putting on a different type of resistance or changing the position of your legs and hands to really feel the squeeze. Slow small movements, steady breathing and focusing on the isometric squeeze (the double pause) are key elements to getting the bodybuilding or toning results you want. Derek recommends doing 2 sets of 10 to 15 repetitions if you are a beginner, or 3 sets of 20 repetitions if you are more advanced.

Within the second half of the video lesson, Derek introduces a unique method of training called touch training, during the exercise touch the specific muscle group that you are working out. By touching that muscle group your mind focuses on squeezing it tighter, engaging more muscle fibers, and your body gets a better workout.

After watching this video you will know how to correctly do the exercise, maintain good form between each movement, keep a nice neutral spine, understand the number of reps and sets to do as as beginner or advanced trainee, and gain the benefits of touch training.

Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru.

As a personal lifestyle fitness guru and trainer, I have had the good fortune to work with some of Hollywood’s hottest celebrities (John McEnroe, Demi Moore, Maria Shriver, Tatum O’Neil, and Michael J. Fox) and most recently, I got the opportunity to serve as both host and executive producer of Urban Fitness TV on the Fit TV channel. After working with an extensive list of high performance athletes, high fashion models and actors who have little time to work out, but still have to look as if they live at the gym, I created the ‘focus touch’ visualization technique that can boost the effectiveness of any exercise. This technique is part of the Body Noble Method, which is a safe,...

This is a great all around video for a leg and ...

01/26/2009

~ Ellen

Derek's video completely explains how to do the Hack squat with the stability ball. I love the music in this video and Derek's manner is very inviting and he has a gift for explaining exactly what he wants you to do in easy to understand terms. Thumbs way up on this one.

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