Step 2: Squeeze your glutes and hamstrings to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Step 2: Keeping your knees slightly bent, press your hips back as you hinge forward at the waist and lower the weights to about mid-shin height. Step 2: Extend your right leg behind you with your toe pointed down toward the ground. Sit back and down as if you were sitting in an imaginary chair. Keep your gaze forward and your hips steady. Switch sides and repeat. *Works your glutes, quads, hamstrings, shoulders, lats and core. Step 2: Slowly raise your right leg up off the ground, keeping the rest of your body still. Step 2: Squeeze your glutes and hamstrings to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Keeping your back flat, chest up, and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Step 3: Lower back down to the ground to return to the starting position, keeping your left leg lifted and repeat. RELATED: The 15 Best Core Workouts You Can Do at Home, No Equipment Necessary. Great, Click the ‘Allow’ Button Above Get Strong … Step 3: Hold for 30 to 60 seconds and repeat. Step 2: Lower down until your thighs are parallel to the floor, bringing your arms out in front of you for balance. Step 2: Place your left hand on your hip to ensure it doesn’t tilt back. When leg day rolls around, it can be tempting to play it safe and stick to what you know. Lower your hips back down to the ground and repeat. Step 2: Push your hips back to squat down, keeping your spine aligned and your chest lifted. Squeeze your glutes and hamstrings to lift your hips up evenly off the floor. *Works your glutes, hips, quads and hamstrings. Step 1: Stand with your feet slightly more than hip-width apart. *Works your glutes, quads, hamstrings and core. Bend your knees until your feet are flat on the floor, about hip-width apart. Send your butt back while keeping your chest up and gaze forward. Bring your left foot up to meet your right foot at the top. A Trainer Explains Why You Shouldn't Try to Make Up For It, These Sustainable HOKA ONE ONE Hiking Boots Are My Go-To For Slippery Winter Walks, The Peloton Instructors Share Their Beyoncé Series Outfits — Get Ready to Fall Crazy in Love, 3 Yoga Drills to Help With That Tricky Transition From Downward Dog to Lunge. Bend your knees and squat down as if you were doing a regular body-weight squat. (It’ll also help you avoid injuries, as well as the dreaded workout boredom.) In this article however, we’ll cover how to set up your lower body workouts … Step 2: Engaging your core, lift your right leg up until it’s even with or slightly above your hips. Step 1: Lie on your right side with your right arm bent supporting your head and your left arm placed on the ground in front of you for stability. Sign up for PureWow to get more daily discoveries sent straight to your inbox. For an added challenge you can hold a dumbbell or kettlebell in front of your chest or down by your sides. Keeping your feet together and core engaged, rotate your left knee up as high as possible without rotating your hip. Engage your arms to push away from the ground to help lift your lower half as high as possible. 3 Lower-Body Exercises You Can Do Anywhere. Step 2: Step your right foot out parallel to your hips and squat down, shifting your body weight into your right leg. Step 4: Allow the weight to swing back down between your legs and repeat. Now that you have a wide selection of exercises to choose from, it’s time to develop your workout routine. Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides. Koya Webb’s Favorite Track Exercises. You should master the basic lunge before adding resistance to the dumbbell lunge . Make sure your front knee doesn’t extend past your toes. Squeeze your glutes at the top and repeat. 3 days ago, by Tori Crowther *Works your glutes and core. The 30 best leg exercises and leg workouts build strength and power by working your lower-body. Switch sides and repeat. *Works your quads, hamstrings, glutes and hip flexors. Step 1: Begin on all fours in a push-up position. *Works your hamstrings, lower back and core. LEVEL UP DIFFERENCE: In the original Straight Up workout, leg extensions served as … Step 2: Step your right foot forward into a front lunge until your leg forms a 90-degree angle. For greater extension and an added challenge begin on an elevated surface, like a stair step. *Works your quads, glutes, hamstrings and calves. Keeping your left leg straight, send your butt back while your chest stays lifted. You should not be using your arms or shoulders to raise the weight. *Works your quads, hamstrings, glutes and hip flexors. 16) Alice Liveing's lower body and core strength workout Mega popular PT and WH columnist Alice Liveing's leg workouts are slow, controlled and perfect for beginners. April 30, 2020 by Gina Florio. Step 2: Drive through your left foot to jump up as you bring your right knee in toward your chest. Sit back and down as if you were sitting in an imaginary chair. 3 days ago, by Chanel Vargas Are you sure you want to remove this item from your Recipe Box? Step 1: Stand with your feet hip-width apart. Step 3: Engaging your core, press your knees out as wide as possible. Step 3: Lift your hips up, hinging forward at the waist until your thighs are parallel with the floor. Step 3: Bend your right knee and step down with your left foot. Step 1: Stand with your feet hip-width apart. At the top of this movement, engage your core, glutes and quads. Romanian Deadlift. As you rise back up, push through your heels to engage your inner thighs and repeat. Repeat on the opposite side. Step 1: Stand with your feet hip-width apart with your hands on your hips for balance. Step 1: Stand with your feet wider than hip-width apart and turn your feet out at a 45-degree angle. This movement should be entirely driven by your legs.