If you"re not one come set, spike, or destruction on the court, but still aim because that an athletic lower body, combine these volleyball-based exercises right into your routine!


Vital Stats


Name: Rachelle Dejean Education: Bradley University: B.S. Advertising Occupation: IFBB Bikini Pro; Team barisalcity.org Volleyball Stats: All-time digs leader at Bradley (1,437)

Picture this: You"ve busted your butt in the gym day-in and also day-out come reach your fitness purposes and attain the body you want. You"ve constructed your shoulders, toned your arms, and also carved a rock-hard core. You"ve trained your top body to perfection, yet your lower-body is lagging. It"s time to acquire off the machines and hit your reduced body hard!

When it concerns a an excellent physique, symmetry is key, and also your legs and also glutes space your foundation. Train lock hard, and also you"ll acquire the outcomes you want!

Some people are known as "fit" gym-goers by their arms, shoulders, or abs, but even in ~ 13 percent human body fat, mine legs to be the first body component people would notification when ns was one NCAA Division-I athlete. Mine legs would certainly spur questions like "Do you operation track?" or "Are girlfriend a gymnast?"

While I"d dabbled in both as soon as I was an extremely young, I in reality have defensive volleyball skills to say thanks to for helping me construct powerful, toned legs.

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Volleyball Base, Bikini Beauty

I quiet remember waking increase on brisk autumn mornings, eat a fast breakfast, and walking right into the locker room groggy-eyed and fifty percent asleep. Also so, when the kneepads and spandex to be on, ns was ready for business. Ns may have actually been exhausted from researching or sore from lifting, but I was constantly determined to edge my passing platform just right.

My legs to be the structure to receive any kind of 40 mph serve coming in ~ me. Since I i graduated in might 2012, I"ve traded in mine pads and also spandex because that the bikini and also clear heels the come v being one IFBB Bikini Pro. The doesn"t typical I don"t quiet train favor an athlete.


Lateral movement and dexterity are critical to volleyball players. The agility acquired through volleyball exercises can aid any athlete improve.

People often think the bikini athletes don"t have to lift heavy or hard. For me, that"s not true. I invested 10 years of mine life together a volleyball protective specialist, or "libero." throughout that time, ns lifted mostly for strength. I wasn"t lifting because that a beautiful, well balanced physique in those days, but the time I spent maxing out on squats, former squats, sprints, and also prowler pushes have helped me change into success in bikini.

Though I"m no longer on the court, ns still incorporate the moves ns learned during hard volleyball techniques to intensify my workouts. As an athlete, my focus has been conditioning, endurance, and strength, which each of the complying with volleyball moves targets.

These moves will also help you build a killer bikini bottom. I incorporate them into my workouts for added conditioning in between working to adjust of my lower-body workouts. I don"t use them together a stand-alone leg workout.

Squat Hold

Squat together if you"re sitting earlier in a chair. Store your feet shoulder-width apart and your knees behind her toes. All your weight have to be on your heels. I choose to go low enough for my hand to touch the ground.

This is a common stance during a volleyball complement when you"re defending a play. This relocate targets your thighs, hips, glutes, and also quads—just don"t make the rookie failure of bending through your back.

"These moves assist build a killer bikini bottom."

Aim to host this for 30 seconds, and also increase your time progressively. Not only will relocate this help build foot strength, steadily enhancing the expression of the host will construct endurance!

For a beginner i recommend 3 to adjust of 30 seconds. More advanced trainees should shot 3 sets of 1 minute. This is a good move to usage on your existing leg training day.

Towel Pushes

Let me phone call you, cleaning is tough work! prior to every practice, mine team and I would perform towel pushes—basically polishing every customs of what felt like an endlessly long court.

It transforms out buffing floors makes for a buff body. This practice engages your reduced body, builds speed, and also utilizes your core. The type is similar to a sprint start, where you room bent over and also hinged in ~ the waist, except your palms will be flat on a bath towel on the ground.

When clean the courts, we would certainly go slow and also steady for a good warm-up. For a heart-pounding workout, choose up the pace and also make the a self-destruction drill. Usage a basketball court or her gym"s studio to perform suicide sprints. You have the right to also shot a series of studio-length sprints at her gym, remainder for 20 seconds, and also then repeat.

Sit earlier into your stance and take longer strides to emphasis on your hamstrings as you plow with this exercise.Push with the balls of her feet and lean forward to target her quads.
Stair Climbing

Sometimes I"ll take it my cardio off the machines and also run stairs. You have the right to do these at home, at the gym, or in ~ a adjacent stadium. They"re more dynamic than the StairMaster since you don"t have rails to rely on for support and also your body is in fee of creating all the momentum.


Volleyball maintain is just component of Rachelle"s as whole lifting strategy. Come earn her IFBB pro card, she had actually to incorporate plenty of exercise techniques.

The crucial is to increase your heart rate by running both up and down the stairs, so be sure not come cheat yourself. I shoot because that 20 "reps" per session—up and down counts together 1 rep—or I prefer to rest my workout into sets the 5 with plyometrics between each run.

I like to struggle 15 run squats or pop squats before I go ago up because that my next set of stairs. Start at your very own pace; build up your complete volume as you train.


When using stairs or bleachers, I focus on stepping with my totality foot, not simply my forefoot. This permits me to use the power of my totality leg, not simply my quads.

Lateral Shuffles

Pick 2 points top top a basketball court, such as either finish of the cost-free throw line. Emphasis on an excellent form—avoid feet crossovers—and stay low come the ground. While squatting deep with your weight in her heels, shuffle because that time or reps, bending party to touch the line each time.

If you don"t have accessibility to a basketball court, use 2 cones to note your sidelines or go simple with a water bottle and also a towel. The vital is to obtain from allude A come B quickly and also efficiently. Sit with your chest lifted high, and move broad to cover as much room as possible in one stride.


The "dig" in volleyball is the vital to a winning defense. As libero, Dejean"s project was to receive high-speed spikes and also dig them up for she teammates to counter.

Focus on using your foot to power your movements. As soon as you"re tired, friend may uncover yourself bending with your earlier instead of at the waist. Don"t cheat yourself; put those legs to work! you can even switch it up with diagonal patterns.

Wide Monster Lunge

At any kind of moment during a volleyball match, girlfriend may need to dive come the floor to save a sphere or destruction a hit. In a lengthy rally, you might be shuffling and also running about for minutes at a time. The sphere can acquire shot to the floor in an instant, but the pat will start right ago up again. Take a cue native this once it comes to lunges: Go tough and solid with small rest.

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Recreate volleyball restore moves, minus the volleyball, by lunging forward on a 45-degree diagonal line to either side of your body. Usage momentum from your legs, expand the eight of the very same leg you stepped the end with, then bring that arm to the floor choose you"re walking to conserve a short ball. You will feel a stretch deep in your hamstrings once you bring your forearm to the floor.