![\"stepups\"](\"\/blog\/wp-content\/uploads\/2016\/01\/stepups1-289x200.jpg\")
When most people hear the term “thunder thighs”, they likely think of it negatively. I think thunder thighs are fantastic! Why? What\u2019s more powerful than thunder? The Norse God of Thunder, Thor, is the most powerful & strong god among them. Thunder thighs means powerful, muscular thighs! So just say no to the \u201cthigh gap\u201d and allow Thunder and Lightning to be your guides (plus they\u2019ve probably saved your phone a time or two from falling in the toilet \u2013 don\u2019t act like you\u2019re not liking Instagram posts while in the loo!.)\nNeed some thunder in your thighs? Try these exercises to increase those muscles below the bum!<\/strong>
\n
![\"blog-divider-line\"](\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\")
<\/p>\nStep Ups<\/h3>\n
\u2022 Stand in front of a bench or step, and place your right foot firmly on the step. Your other foot should be flat on the step. \u2022 Start by holding dumbbells or kettlebells in each hand down at your sides.
\n\u2022 Press into the foot on the step and lift your body up until your leg is straight, and stand all the way up at the top.
\n\u2022 Lower your body back down with the same foot you stepped up with.
\n\u2022 Repeat for 3 sets of 15 reps (do all reps on one side first, then switch to the other side).
\nTry this:<\/strong> Add weights and\/or height to increase the intensity. You can hold dumbbells or kettlebells, and most gyms have steps that flip to various heights. The higher you go, you may want to consider some knee sleeves for a little extra support.
\n<\/p>\nWeighted Lunges<\/h3>\n
\n\u2022 Take your right foot and step forward firmly planting your foot flat, being sure to keep your shin perpendicular to the floor (your knee should be at a 90 degree angle and NOT tracking over your toes).
\n\u2022 Step until your left knee gently touches the ground (again knee sleeves come in handy here to protect your knee from impact from the ground).
\n\u2022 Return to standing position by stepping back up with your right leg. Repeat on the other leg.
\n\u2022 Repeat for 3 sets of 10 each side, alternating.
\nTry this:<\/strong> for more advance athletes, you can do weighted lunges on your back, front rack position or overhead. Overhead lunges can be done with a barbell, dumbbells\/kettlebells or a weight plate.
\n<\/p>\nPistol or One-Legged Squat<\/h3>\n
![\"\"](\"\/blog\/wp-content\/uploads\/2018\/01\/sw2s-online-program-833x440.jpg\")
<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"