Good morning! We're halfway through the workweek already. The days have been flying by which is kind of nice.
Today I'm sharing a lower body workout. For each exercise, complete 15 reps before moving onto the next one. For moves that are done on one side (fire hydrants, step ups, donkey kicks, and clam shells) do 15 reps per side before moving into the next exercise. Once you've done all 12 moves, rest as needed and go through them again 3 or 4 more times for a complete workout.
In case you're not familiar with any of the exercises, here are descriptions for them:
Lunges // Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.
Air squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Fire hydrant // On your hands and knees with hands directly below your shoulders and youe knees directly below your hips, move your knee away from the floor and your body so that your thigh is close to parallel to the floor and at a 90 degree angle to your torso. Lower your knee back down to the ground in the starting position. Repeat.
Wall sit // Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.
Step ups // Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Glute bridge // Lie on your back on the floor with your knees bent and your feet close to your butt. Raise your hips up off the floor by contracting your glutes, leaving only your feet, shoulders, and head on the floor. Relax your glutes and return your hips to the floor. To do a single leg glute bridge, raise one foot up so the knee is straight. Use your remaining foot on the ground to push off the floor and raise your hips while contracting your glute.
Dumbbell deadlift // With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Curtsy lunges // Similar to a backward lunge, if you’re stepping back with your left leg, instead of keeping it to the left of your right leg, you bring it to the right side, so that it crosses the right leg behind you.
Donkey kicks // Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat wit the right leg.
Clam shells // Lay on your side on the floor with your hips bent at a 45 degree andle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Skaters // With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Sumo squats // Similar to body weight squats, the movement is the same but your feet are wider apart. Make sure your knees follow your feet, and move outwards and forwards instead of just forwards.
Make sure you check with your doctor before beginning to workout. As with any workout, honor your body and modify as needed. For more workouts check out my workouts page.
What's your favorite lower body exercise?
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.