Lower Body Progression
This Lower Body Progression Workout shows some examples of how to progress
from beginner exercises to moves that are a little more advanced. You'll
know you're ready to move on to the next progression once you've mastered the
move and can easily perform 2-3 sets of up to 16 reps with perfect form.
To use this progression as a workout you can either do each exercise listed
under the various fitness levels (e.g., all exercises under the Beginner
column), doing them either one after the other circuit-style (for up to 16
reps) or one at a time for 1-3 sets of 10-16 reps. You can also pick and
choose exercises from different columns (e.g., ball squats, assisted lunges,
dumbbell deadlifts, etc.). Use good form and see your doctor if you have
any injuries or medical conditions.
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Beginner
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Intermediate
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Advanced
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Chair Squat
For beginners, the chair or assisted
squat is a great
place to start when getting used to squats.
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Ball Squat
The ball can add great back support, but it can also add intensity because it
allows you to squat lower.
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Dumbbell/Barbell Squat
Take the ball away and add heavy weights and you now have to use your own strength and muscle to keep
good form.
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Assisted Lunges
Lunges are
a tough but excellent exercise because they work
multiple muscles. This version includes a chair for balance. |
Static Lunges
This more advanced version takes the chair away, forcing
you to use your own muscles to stay balanced as you lunge.
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Walking Lunges
Walking lunges force you to use the strength
of your legs and core to stop that forward motion and stay in control.
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Ball Deadlifts
Deadlifts are often hard to master, but using a ball can make it
easier to keep the back flat (or slightly arched), shoulders back and
abs in.
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Dumbbell Deadlifts
Adding dumbbells (or a barbell) is the next progression, which will
really challenge your core.
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One Legged Deadlifts
Anytime you do something on one leg instead of two you'll be adding
intensity. You may need to lighten the weights for this exercise.
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Leg Lifts
The
leg lift is a classic exercise that targets the glutes. It's shown
here on a ball and can also be done on the floor.
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Standing Leg Lifts
The standing leg lift is harder because you use more muscles to
balance your body. Add intensity by using ankle weights.
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Bent Over Ball Leg Lifts
This version is deceptively hard because the ball adds
instability. Keep the hips square throughout the movement.
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Inner Thigh Leg Lift
Like the side-lying leg lift above, the inner thigh leg lift is a
classic exercise targeting the inner thighs.
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Inner-Thigh
Ball Squeeze
By taking the legs up into the air, you now have to engage your core to
stabilize as you squeeze the ball.
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Squat
and Squeeze
By combining a squat with an inner thigh squeeze, you'll add
challenge and intensity.
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One-Leg Press
If you don't have a leg press machine, this is one version you can do at home using a heavy band or tube. Just
hold the handles and press the leg up and out.
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Leg Press on Ball
By moving onto the ball you once again add instability to the
move, so now you engage a number of
muscle groups while you work. Push through the heels instead
of the toes.
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One-Legged Ball Press
By switching to one leg, you add intensity and a balance
challenge. This is an advanced move, so be careful and put your
hands down for balance, if needed.
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