Today I’m sharing a new lower body workout.
It’s only Wednesday but I’m already looking forward to the weekend. It’s been one of those weeks where I feel like I’m busy and getting things knocked off my to do list, but it never feels to get any shorter. Does anyone else have days or weeks like that too?
Today I’m sharing a lower body gym workout today. Lower body workouts are my favorite, so I’m always excited to share one on the blog. Because there’s bigger muscles in the legs I can lift heavier than I can with my upper body. I always feel so strong when I’m working my lower body.
This workout is pretty straight forward. You’ll do 12 reps for 4 sets of each exercise on the list, resting for 3 minutes between sets. Once you’ve completed 4 sets of the barbell back squats, move onto the next exercise on the list.
When it comes to picking a weight to use for the squats, leg press, and lunges, pick one that challenges you (you feel like you need the rest time after 12 reps), but still allows you to have correct form straight to the last rep of the last set. If you need to change weights (either higher or lower) in between sets, that’s okay.
As always, be sure to warm up and cool down before and after the workout. below the graphic I’ve listed descriptions of all the exercises. Not interested in a lower body strength workout? Find all of my workouts here. If you do this workout be sure to tag me on Instagram!
Barbell back squats
With feet hip width apart and a barbell across your shoulders, 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, using your glutes to propel yourself.
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.
Dumbbell lunges
Stand with feet hip width apart with a dumbbell 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.
Step ups
Stand in front of a box or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the box or bench. Immediately step back down with your left foot, followed by your right foot.
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.
What’s your favorite lower body exercise to include in a workout? Share it in the comments below.
Mine are probably squats or leg presses.
Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for yourself.