Easy Lower Body Workout
If you want to focus on your quadriceps and hamstrings (front and back muscles of your thighs), glutes and core, then these 5 exercises make a great workout for you!
Keep in mind that these exercises should be done slowly and with proper form, (see our article on how to get the most from your exercise time) so you can get optimal results. In other words, it’s better to do 6 perfectly than 15 with bad posture or your legs and knees misaligned. Once you have completed your first set, repeat the exercises for a second set. Remember to concentrate on your breathing – exhaling on exertion. Take your time, feel your muscles, breathe deeply.
Note: Do not try these exercises before talking with your doctor to see if they are right for you. There are many factors that can prevent you from doing specific exercises.
Speak with you doctor to see if there are alternative exercises that you can try.
Print the routine, then print the exercise instructions separately. As you do each exercise, write your progress on the back of the page – seeing how much you’ve accomplished will give you great personal motivation!
Tap an exercise to see instructions for these exercises and an option to print each separately.
5 Exercise Workout
|Warm Up||5 minutes|
|Wall Sit||30 seconds|
|Bridge (Hip Raise)||15 reps for each type (see instructions)|
|Single Leg Squat||15 reps each leg|
|Can You name this Squat?||15 reps each leg|
|Step Up||15 reps each leg|
|Cool Down||5 minutes|
‘Step’ it up a notch…
You can easily change a beginner exercise into an intermediate exercise by adding a ‘riser’ to a stepper or adding weights. Be sure you have mastered proper form before increasing difficulty because how you place your arms, legs or feet can make the difference between getting optimal benefit from your exercise routine and just going through the motions.
Tap an exercise name to go to our Strength Exercise page for exercise details.
Calisthenics / Intermediate
The wall sit is a calisthenics exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes and hamstrings.
Calisthenics / Beginner
The bridge is a calisthenics and pilates exercise that primarily targets the lower back and to a lesser degree also targets the abs and glutes.
Note: complete 3 sets of 15 reps for each type:
- feet flat on the floor
- heels on floor and toes pointing up
- toes on the ground and heels off the floor
Calisthenics / Intermediate
The single leg squat strengthens your quads, hamstrings, glutes and core. The single leg squat is an essential part of many workouts because it engages a high number of muscles in the thighs, calves, hamstrings, back, and other core muscles. Make this more challenging by keeping your alternate foot off the floor.
Lie / Stand Leg Squat (can you name this exercise?)
Do you know the name of this exercise? I believe it’s aerobic because it elevates your heart-rate and it is fairly difficult to do. Please leave a comment if you know what it’s call and I’ll give it a proper name and put it on the exercise page!
You need a stepper, workout bench or sturdy platform for this exercise – my trainer had 5 risers on each side and a mat over the top for comfort. This is basically the same as the Single Leg Squat, but you lie down instead of sitting before getting up. You’ll have one leg extended out with the toes pointed up, the same as the single leg squat.
Your quadriceps and hamstrings as well as your glutes provide most of the power during this exercise. Other muscles contribute too, some provide power, other stability, but none work as hard as your legs and backside.
To raise the step up, you’ll need additional risers (check to see if the one you select comes with additional risers).
Need to learn how to breathe? Visit our article Don’t forget to Breathe When Exercising! to learn how breathing correctly can help your next workout.
If you plan on joining a gym for a year, ask them if you can get a training session or two if you pay up front.
Thank you for visiting with us today, we hope you found this article beneficial. Wishing you the best of health!
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