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Quick Lower Body Workout

If you're short on time, this quick lower body workout will hit all the major muscles of the legs, including the glutes, hips, thighs and calves.  For a short workout, complete one circuit of each exercise using a challenging weight.  If you want a more advanced workout, complete 2-3 circuits with rests in between each one.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
Various weighted dumbbells, an exercise ball, a heavy resistance band and a step or platform.

How To

  • Warm up with 5-10 minutes of cardio
  • Complete 1 set of each exercise, one after the other, with brief rests in between
  • Complete 1 circuit or, for a longer more advanced workout, complete 2-3 circuits.
  • Use enough weight that you can ONLY complete desired number of reps
Assisted Squat
Stand in front of stair rail or a door and secure a resistance band in the door or wrap it around the rail.  onto a towel wrapped around the doorknob. Keeping heavy tension on the band, bend the knees and lower into a squat until the thighs are parallel to the floor. Press up and repeat for 16 reps.
Assisted Squat Down
Pulsing Squats
Stand with feet hip-width apart and hold heavy weights over the shoulders or at your sides.  Keeping the abs engaged, bend the knees and lower into a squat.  Slowly press half-way up and lower down, repeating 3 pulses before pressing all the way up.  Repeat for 10 reps.
Stand with feet hip-width apart, knees slightly bent and hold heavy weights in front of the thighs. With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes and repeat for 12 reps.


One Legged Deadlift
Take one foot slightly behind you, resting on the toe and hold a heavy weight in both hands.  Tip from the hips and keep the back flat as you lower the weight and lift the back leg up until there's a straight line from heal to head.  Lower and repeat for 12 reps before switching sides.

Front & Reverse Lunge  
Holding medium-heavy weights, step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 10 reps and switch sides.

   front rear lungeFront Reverse LungeFront Reverse Lunge

ballbutt1.jpg (94775 bytes) ballbutt2.jpg (88667 bytes)

Ball Butt Lift
Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position.  Lower the hips towards the floor without rolling on the ball.  Squeeze the glutes to raise hips until body is in a straight line like a bridge.  Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.

Crossover Step Ups
Stand with your right side facing a step, bench or platform and hold heavy weights. Lift the left foot and cross it over the right leg, placing the foot flat on the step. Keep your hips square to the front of the room as you press up with the left leg, bringing the right foot beside the left. Step back down with the right foot and repeat for 12 reps and switch sides.
Crossover Step UpCrossover Step Up
Related Video
Lower Body Toning with Lunges and Squats
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