Great 5-Exercise Lower Body Workout!

Want to focus on your quadriceps and hamstrings (front and back muscles of your thighs), glutes and core? Here’s 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 perform each exercise, write your progress on the back of the page – seeing how much you’ve accomplished will provide you with great personal motivation!

Tap an exercise to see instructions for these exercises and an option to print each separately.

5 Exercise Workout

  • Difficulty: Beginner to Intermediate
  • Print

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Time Activity
Warm Up 5 minutes
Wall Sit 30 seconds
Bridge (Hip Raise)  15 repetitions for each of 3 types
 Single Leg Squat  15 repetitions each leg
Can You name this Squat?  15 repetitions each leg
 Step Up  15 repetitions each leg
 Cool Down  5 minutes

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Here’s more about these exercises and the muscle groups they target. 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.

Wall Sit

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.

Bridge (aka Hip Raise)

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:

  1. feet flat on the floor
  2. heels on floor and toes pointing up
  3. toes on the ground and heels off the floor

Single Leg Squat

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 of my elevated heart-rate and how difficult it is to perform. 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 upward, the same as the single leg squat.

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 Step Up

Calisthenics / Intermediate

Your quadriceps and hamstrings as well as your glutes provide most of the power during this exercise. Other muscles contribute, some provide power, other stability, but none work as hard as your legs and backside.

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.

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Thank you for visiting with us today, we hope you found this article beneficial. Wishing you the best of health!



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