Today I’m sharing a new lower body workout – perfect for those days when you get to the gym but don’t know what workout to do.

You’ll need to do this workout at the gym since you’ll need dumbbells and a leg press machine to complete it. Since I haven’t shared weights for the dumbbells, you’ll need to choose dumbbells that challenge you but also allow you to complete every rep (including the last one) with good form.

Start at the top of the list of exercises and do 30 seconds of each exercise and then resting for 30 seconds before moving on to the next one. Repeat all the way to the last exercise. Rest as much as you need before repeating it again from the top. Complete 4 times through for a complete workout.

I’ve listed descriptions of all the exercises below the graphic just in case you need a refresher. Looking for a different kind of workout? Find more on my workouts page.

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. 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, again using your glutes to propel yourself.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Dumbbell deadlifts

Have feet hip width apart and a dumbbell in each hand, standing tall. Bend at the hips so that you lean forward, keeping your dumbbells close to your legs. Using your glutes, lift back up so that you’re standing straight up again. Repeat.

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.

Dumbbell alternating lunges

Stand with feet hip width apart and dumbbells in each hand, step forward with one foot so that the front 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 30 seconds.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Leg press

Sit down in the leg press machine. Place your feet hip width’s apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again. 

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.

What’s your favorite lower body exercise?

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Lower Body Workout

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