Today I’m sharing a lower body workout that you can do at home.

How’s your Wednesday going so far? I’ve had a really productive few days. I’m hoping that it stays that way today too.It feels really good to get so much crossed off my to do list.

I’m sharing a new lower body workout in today’s post. The only equipment you’ll need for this workout are a pair of dumbbells and something sturdy to step up on. I wanted to make sure that this workout could be done with a minimal amount of equipment. I know gyms aren’t open here yet and I think a lot of people are still working out at home. If you’re looking for some dumbbells to buy for home workouts I really like these ones (affiliate link) from Amazon.

If you’re not feeling this workout, I have lots of other options on my workouts page. I have lots of different workouts over there – everything from cardio to bodyweight.

This workout is pretty straight forward. Starting with the dumbbell squats, you’ll do 12 reps and 4 sets, resting for 2 minutes between each set. Once you’ve completed all 4 sets you’ll move onto the next exercise on the list. Below the graphic I’ve listed descriptions of all of the exercises I’ve included in this workout.

Dumbbell squat

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.

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.

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. 

Alternating lunges

Stand with feet hip width apart. 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. If you’d like to make the lunges harder, use a dumbbell in each hand.

Dumbbell good mornings

Stand with your feet hip width apart and a dumbbell in each hand. Hinge at the hips bring your torso forward while your hips go back, bringing your back as close to parallel to the floor as you can. Extend back through your hips, standing up straight again using your glutes and hamstrings.

What’s your favorite lower body exercise?

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

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Lower Body Workout
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