Short Lower Body Workout at Home - Exercise Weights Squats Lunges

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Quick Lower Body Workout

The following chart demonstrates simple lower body exercises to target your glutes, quads, hamstrings, hips and calves. To add intensity to the exercises, use weights for the squats and lunges and add ankle weights to the floor exercises. Modify according to your fitness level!

1. See your doctor before you begin any exercise program
2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3. Beginners, do 1 set of 10-16 repetitions for 1-2 non-consecutive days each week--use NO weights
4. Intermediate, do 1-2 set of 10-16 repetitions for 2-3 non-consecutive days each week
5. Advanced, do 3 sets of 10-12 reps for 3 or more non-consecutive days a week
6. Use enough weight that you can ONLY complete desired number of reps
7. Do this workout for 6 weeks and then change things up by doing this Lower Body Blast workout.

See your doctor before you begin any exercise program.

Assisted Squat (A) Stand in front of door with feet wider than shoulders and hold onto a towel wrapped around the doorknob.. (B) Using towel for stability, bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.
	*One Legged Deadlift* Prop one foot on a chair (easier) or ball (or stand on one foot) and hold weights in front of thighs. Keeping back flat and shoulders back, tip from the hips and lower weights to mid-shin. Squeeze butt and hamstrings to raise body back to start.
*Front Lunge* Holding light or no weights (if your advanced, use heavier weights) take a giant step forward with right leg and lower into lunge position and keeping abs in, knee behind toe and knees at 90 degree angles. Push through the front heel to raise back up and repeat all reps on right leg then switch to other leg. If this is too difficult, do static lunges or step back into a reverse lunge. Use a chair for balance if needed.
	*Butt Lift and Balance* On hands and knees, extend right leg straight out behind you with toes resting on floor. Squeeze butt to lift leg to hip level. Hold this position and slowly lift left arm (not shown) to shoulder height, using abs to keep you upright. Hold for 2 counts, squeezing glutes and lower. Repeat on right leg and switch to other leg.
*Inner Thigh* Lie on left side with hips stacked. Take right leg in front of you, toes resting on floor and knee bent to about 90 degrees. Using your hand for balance, squeeze the left leg up, pulling inner thighs of both legs together. Keep your leg straight, foot flexed and heel, knee and hip in alignment. Try not to press on your right foot as you lift your left leg. Repeat all reps and switch sides.