Ultimate Lower Body Workout

June 7, 2021

When doing a workout routine, you should never overlook your lower body. While many people may want to focus on their stomachs and arms, your legs and butt need some attention too! Every day, your legs support your body and can take you from point A to point B. Plus, who doesn’t want long, lean legs and a booty to die for? These lower body workouts will have you on your way to looking and feeling amazing.

Calf Raises
Calf raises are an easy exercise that will quickly cause those calves to burn! Stand with your feet shoulder-width apart and slowly push through your toes to raise up onto your tippy toes. Hold for a beat and then slowly lower back down. Repeat this move for 10 reps and repeat for 3 sets. To up your game, hold a pair of dumbbells in your hands or stand on a ledge such as a step to really get that stretch in your calves.

Donkey Kicks
These donkey kicks are sure to kick your butt into shape! Go on all fours with your knees and hands on the floor. Make sure your back is straight as you kick back one foot, sweeping it up to where your foot points towards the sky. Then, sweep your leg back down to bring your knee back down to the floor. Repeat this motion for 20 reps and switch sides. Complete 3 sets each.

Duck Walks
This move may sound a little funny, but once you get started you will wonder why you’ve never done it before. This move will target your quads, hamstrings, butt and even your abs! Start out by standing with your feet hips’ width apart and slowly bend at the knees to go into a little squat. Then, bring one foot back to go onto one knee and follow with the other foot to land both knees on the floor. Get back up by planting one foot in front, followed by the other to land in your semi-squatted position. Complete the rep by standing back up straight. This entire time, keep your arms crossed by placing your opposite hand to its opposite shoulder or by lacing your fingers behind your head. Repeat this move a total of 20 times to complete 1 set. Repeat for 2 sets.

Fire Hydrants
Fire hydrants are great for your butt, inner thighs and hips. Start on your hands and knees then slowly swing your right hip open with your knee staying bent, just like a dog at a fire hydrant. You will feel the squeeze in your booty and your hips opening up. Lower your leg back down and repeat for 20 reps. Complete this exercise on your left side to even it out and repeat the set 2 times.

Side Lunge
Targeting your quads, hamstrings and calves, the side lunge will help you feel great about your legs. Start by standing straight up and taking a big step to your right side and bend that knee as your hips sit back. Then, push off that right foot as you raise your body back up and step your right foot back into the starting position. Repeat this for 15 reps and switch sides. Complete 2-3 sets.

Sumo Squat
The sumo squat is exactly what it sounds like. Stand with your legs out wide with your toes pointed slightly outwards. By bending at the knees, lower your body down into a good squat but keep your back straight, just like a sumo wrestler. Try not to let your knees bend over your ankles so that you do not hurt or injure your knees. Then, slowly raise back up by straightening your legs. Repeat for 20 reps and complete 2-3 sets. To add a little more difficulty to this exercise, you can hold a dumbbell or kettlebell in between your legs as you squat. The extra weight will help you build strong muscles.

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