Beginner Lower Body Workout
Description: This lower body workout
includes common exercises targeting the glutes, hips and thighs.
Fitness Level: Beginner, Beginner-Intermediate
Equipment Needed: An exercise ball,
dumbbells (optional)
Time: 20-40 minutes
Instructions:
- See your doctor if you have any injuries or medical conditions
- Begin with a 5-minute warm up of light cardio, or warm-up versions of each exercise
- Beginners: Perform each exercise for 1 set of 15 repetitions. You can add weights for more intensity
- Beg/Int: Perform 2-3 sets of 15 reps for each exercise, using enough weight that you can ONLY complete desired number of reps. Rest about 30-45 seconds between sets
- Perform this workout 2-3 times a week, with at least one day of rest in between
Click on the links for more detailed instructions and larger pictures.
Wall Sit (Glutes/Hips/Thighs) Stand in front of a wall and lean against it. Slide down until the thighs are parallel to the floor (or higher for an easier version) and hold for 20-60 seconds. |
Ball Squat
(Glutes/Hips/Thighs) Place a ball against the wall and lean against it. Bend the knees and lower into a squat, keeping the knees behind the toes. Push back up and repeat, holding weights for added intensity if desired. |
Assisted Lunges
(Glutes/Hips/Thighs) In a split stance and holding onto a wall or chair, bend the knees and lower into a lunge, keeping the front knee behind the toe. Press through the heel to push back up. Hold weights for added intensity. |
Leg Press on Ball
(Glutes/Hips/Thighs) Sit on a ball and roll down until you're at an incline, knees bent. Keep the toes lifted a bit and push through the heels to push back up until knees are almost straight. |
Standing Leg Lifts
(Outer Thighs/Glutes) Stand sideways to a chair or wall for support and lift one leg out to the side, foot flexed and hips, knees and feet in alignment. Add ankle weights for intensity. |
Inner-Thigh
Ball Squeeze (Inner Thighs) Hold an exercise ball between the shins/knees and take the legs up so they're perpendicular to the floor. Squeeze the ball in and out, keeping tension on the ball the entire time. |
Hip Lifts on the Ball
(Glutes/Hamstrings/Lower Back) Lie down with heels on the ball, legs straight. Squeeze the glutes to lift the hips up and lower back down. |
