30-Minute Lower Body Workout (Video)

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Lower Body Workouts

Construct sturdy legs at house with this 30-Minute Decrease Physique Exercise! From squats and lunges to deadlifts and calf raises, this exercise combines 22 leg workouts to hit each muscle in your decrease physique. This decrease physique exercise is not any repeats and no leaping, making it nice for any health degree.

 

Quads, hamstrings, glutes, calves and core: we’ll hit all of it on this no repeats decrease physique exercise.

Most of my exercises concentrate on excessive repetition of some fundamental workouts, like this exercise: 7 Leg Exercises At Home. Whereas repetition is without doubt one of the greatest methods to construct power at house, it’s good to combine up your routine.

No repeats workouts are an effective way to maintain your thoughts and physique engaged! I personally love a no repeats exercise on the finish of the week (after I’m sometimes feeling much less motivated).

This 30-minute decrease physique exercise consists of 22 of the best variations of squats, lunges and deadlifts to focus on the glutes, quads, hamstrings and thighs at house.

woman performing a split lunge with a calf raise as part of the best lower body exercises

30-Minute Decrease Physique Exercise

Construct decrease physique power and muscle definition with this 30-minute decrease physique exercise.

A whole leg day exercise focusing on each muscle group within the decrease physique: the quads, hamstrings, glutes, calves, and thighs.

Add this no repeats, no leaping decrease physique exercise to your home workout plan 1-2 occasions per week to construct and keep power within the decrease physique.

Exercise Gear:

Medium-to-heavy pair of dumbbells. Non-compulsory mini loop resistance band and bench/chair. 

I like to recommend 8-25 lbs. I’m utilizing 15-20 lb dumbbells on this exercise video.

Exercise Directions:

Observe together with the guided Lower Body Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Exercise Seems to be Like This:

  • 22 Decrease Physique Workouts
  • Timed Intervals (40 seconds of labor per train, adopted by 20 seconds of relaxation)
  • No Repeats (you solely do every leg train as soon as, so benefit from your time, aiming for as many reps as doable in 40 seconds)
woman performing a squat with a dumbbell and resistance band in a leg workoutwoman performing a squat with a dumbbell and resistance band in a leg workout

Exercise Define

  1. Double Leg Deadlift and Calf Elevate
  2. Staggered Deadlift, R
  3. Single Leg Deadlift and Dumbbell Cross, R
  4. Dumbbell Swing
  5. Staggered Deadlift, L
  6. Single Leg Deadlift and Dumbbell Cross, L
  7. Uneven Squat Thruster, R
  8. Wall Sit and Calf Elevate
  9. Uneven Squat Thruster, L
  10. Reverse Lunge and Calf Elevate, R
  11. Uneven Dumbbell Choose Up Sumo Squats
  12. Reverse Lunge and Calf Elevate, L
  13. Lateral Squats
  14. Rear Foot Elevated Lunge, R
  15. Single Leg Chair Squat (Pistol Squat), R
  16. Rear Foot Elevated Lunge, L
  17. Single Leg Chair Squat (Pistol Squat), L
  18. Banded 80/20 Change Stance Squat, R
  19. Banded Lateral Squat Stroll
  20. Banded 80/20 Change Stance Squat, L
  21. Wall Sit and Band Open for Abductors
  22. Superman Extension and Decrease Physique Band Opens

6 Finest Decrease Physique Workouts

Double Leg Deadlift Or Romanian Deadlift 

Targets: The posterior chain or bottom of the physique. Particularly focusing on the hamstrings, glutes, hips, calves, decrease again and core.

woman performing a romanian deadlift with dumbbells in a lower body workoutwoman performing a romanian deadlift with dumbbells in a lower body workout

How To Do A Romanian Deadlift With Dumbbells

  1. Begin standing toes shoulder-width aside and knees barely bent. Maintain a dumbbell in every hand at your thighs (overhand grip, palms face your physique). Choice to carry one heavy dumbbell horizontally with the heads of the dumbbell in every hand.
  2. Hinge ahead on the hips, pushing your hips again as you decrease the dumbbells down alongside the entrance of your physique. You need to really feel a stretch at the back of your legs (hamstrings). Concentrate on holding your again in impartial alignment together with your neck and shoulders all through your complete motion (straight line from head to tailbone). Maintain a slight bend in your knees to keep away from ‘locking out’ the joint.
  3. Then, drive via your heels, squeezing your glutes as you drive your hips ahead to return to standing.

Single Leg Deadlift And Dumbbell Cross

Targets: The posterior chain (bottom of physique) — glutes, hamstrings, decrease again and core muscle mass. This single leg stability train can even problem your steadiness.

woman performing a single leg deadlift with a dumbbell in a lower body workoutwoman performing a single leg deadlift with a dumbbell in a lower body workout

How To Do A Single Leg Deadlift And Dumbbell Cross

  1. Begin standing with toes hip-width aside, knees barely bent. Switch your weight into your proper foot and kickstand or float your left foot off the bottom. Balancing in your proper leg.
  2. Maintain one dumbbell in your left hand (reverse hand as balancing leg), palm going through your physique.
  3. Together with your proper knee bent, hinge at your hips (hip flexors), extending your left leg lengthy behind you as you decrease the dumbbell down in the direction of the bottom; balancing in your proper leg. Maintain your hips sq. to the mat.
  4. You need to really feel a superb stretch in your proper hamstring (again of your proper leg) on the backside of this motion. Vary of movement appears totally different for everybody. Maintain for a second as you move the dumbbell to your proper hand, then to the left hand once more (difficult your steadiness and stability).
  5. Then drive via your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead and return to the beginning place. Bringing your floating again left leg as much as meet your proper leg once more.

Modification: Choice to position your free hand on a wall, countertop or chair for steadiness help and omit the dumbbell move. Or kickstand your left foot on the bottom performing a staggered deadlift.

Uneven Squat Thruster

Targets: The hips, glutes and core whereas additionally elevating your coronary heart charge in a low impression method.

woman performing an uneven squat thruster in a leg workout at homewoman performing an uneven squat thruster in a leg workout at home

How To Do An Uneven Squat Thruster With Dumbbells

  1. Stand with toes hip-width aside, toes pointing straight forward or barely angled out away from the physique.
  2. Holding one dumbbell in your proper hand, entrance rack the dumbbell according to your proper shoulder. Exhale to interact your core.
  3. Together with your weight in your heels, sit your hips again, decreasing your hips down till they’re parallel together with your knees.
  4. Then drive via your heels, standing tall as you press the dumbbell overhead.

Lateral Squat

Targets: Glutes (gluteus medius), quads, hip adductors (interior thighs), hamstrings and core.

woman performing lateral squats in a dumbbell leg workoutwoman performing lateral squats in a dumbbell leg workout

How To Do A Lateral Squat With Dumbbells

  1. Begin standing, toes wider than shoulder-width (lateral squat stance), with toes going through ahead or barely turned out. Maintain one dumbbell vertically at your chest in a goblet maintain.
  2. Sit your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat together with your proper leg whereas your left leg stays straight.
  3. Then, drive off your proper foot to reverse the motion, pushing again to middle.
  4. Instantly push to the left facet, bending your left knee whereas leaving your proper leg straight. This time, consider performing a single leg squat together with your left leg whereas your proper leg stays straight.

Targets: Legs, glutes, quads, hamstrings, hips and core.

This single leg train will problem your steadiness and has been named among the finest workouts to construct glute power.

woman performign bulgarian split squats or rear foot elevated split squats in a lower body workoutwoman performign bulgarian split squats or rear foot elevated split squats in a lower body workout

How To Do A Bulgarian Cut up Squat Or Rear Foot Elevated Cut up Squat

  1. Arrange from the bottom UP. Kneel in entrance of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. You may place a towel below your foot to offer extra help if shoelaces down feels uncomfortable.
  2. Step your proper foot ahead (it can differ for everybody, however a bit over a foot in entrance of your bench). Your entrance thigh will probably be parallel to the bottom. That is the underside of your motion. Choice to carry a dumbbell horizontally at your chest.
  3. Drive via your entrance proper heel, squeezing your proper glute to return to standing. Really feel your entrance glute have interaction to energy the motion.
  4. With management, bend your knee to decrease down again to the beginning place (again left knee ought to decrease down near the bottom), to make your entrance thigh parallel with the bottom. Shoulders stay stacked over hips all through the motion.
  5. Begin performing this as a body weight train and should you really feel snug, add weights.

Modification: Carry out a typical reverse lunge or cut up squat, holding your again foot on the bottom fairly than elevating it on a chair.

Wall Sit And Band Open 

Targets: The outer glutes or adductors and the core.

If you would like a decrease physique burnout, end your leg exercise with a wall sit! Including a mini loop resistance band to the wall sit is an effective way to extend core and glute engagement.

woman performing a wall sit with resistance band as part of a lower body burnoutwoman performing a wall sit with resistance band as part of a lower body burnout

How To Do A Wall Sit With Resistance Band

  1. Place a resistance band six inches above your knees. Place your again flat towards a wall.
  2. Plant your toes firmly on the bottom. Toes shoulder-width distance aside. Slide your again down the wall till your legs make a 90-degree angle. Hips parallel with knees. Maintain this place together with your again firmly linked to the wall.
  3. With management, slowly press your legs into the resistance band, opening the resistance band to interact the outer glutes. Slowly carry your knees again to middle and repeat this motion of stretching the resistance band open.

Decrease Physique Exercise FAQs

What Are The Finest Decrease Physique Dumbbell Workouts?

Squats, lunges and deadlifts are a number of the only decrease physique workouts you are able to do (Mayo Clinic). These compound leg exercises concentrate on constructing the glutes (butt), hamstrings (again of the legs), quads (prime of the thighs), hips (hip flexors), adductors (interior thighs) and abductors (outer glutes).

What Leg Exercise Engages The Complete Decrease Physique?

The perfect leg exercise is one that features strength training exercises in a number of planes of movement. This fashion of coaching is an instance of functional strength training, or a exercise that lets you transfer higher in your every day life. In a leg exercise, I favor to incorporate each hip-dominant workouts (deadlifts, RDLs, swings) in addition to knee-dominant workouts (squats and lunges).

Pin this 30-Minute Decrease Physique Power Exercise

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