Today I’m sharing an all new beginner lower body workout. This is the perfect workout for people who are new to fitness, recovering from an injury, or coming back to fitness after a hiatus.
This week is seriously flying by. How is it already Wednesday? The week is half over already! It’s been a pretty productive week for me so far though so I’m not complaining. I’ve gotten a bunch of blogging stuff done. I’ve even already finished a book this month – Big Magic (affiliate link) by Elizabeth Gilbert. I’m hoping that I get just as much done during the rest of the week.
This week’s workout is mostly bodyweight (except for the deadlifts – you’ll need two dumbbells for those), so it’s a perfect workout to do at home. A yoga mat would be nice for the fire hydrants, donkey kicks, and clam shells, but it’s not a necessity. For each exercise except for the wall sits, perform 3 sets of 10 reps. Once you’ve completed the bodyweight squats, move on down the list of exercises. Rest for 60 seconds between each set. For the wall sits, perform 3 sets of 30 seconds, resting for 60 seconds between each set.
As always, you can find more of my workouts on my workouts page. I have quite the collection of them over there now, so be sure to take a look.
Bodyweight 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.
Alternating 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.
Dumbbell deadlifts
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.
Fire hydrants
On your hands and knees with hands directly below your shoulders and your 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.
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 with the right leg.
Clam shells
Lay on your side on the floor with your hips bent at a 45 degree angle 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.
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.
What’s your favorite lower body exercise?
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