10 Best Lower Body Exercises (Video)

How To Do A Good Morning

1. Begin in a standing place, ft shoulder-width aside, core engaged, fingers positioned behind your head. Choice so as to add weight by resting one dumbbell, horizontally, in your higher again, neck and shoulders. Holding every head of the dumbbell with one hand.
2. With a slight bend in your knees, hinge ahead on the hips till your torso is parallel to the bottom. Core engaged and backbone impartial (again flat).
3. It’s best to really feel a stretch in your hamstrings (again of the legs) on the backside of the motion.
4. Reverse the motion, driving by means of your heels to face tall, returning to beginning place (torso upright).

How To Do A Again Squat

1. Begin in a standing place, ft hip-width aside or barely wider, core engaged. Place one dumbbell, horizontally, in your higher again, neck and shoulders. Holding every head of the dumbbell with one hand.
2. With chest up, decrease down right into a squat, pushing your hips again and down till your hips align along with your knees (making a 90-degree angle along with your hips and knees). Knees push out in direction of your outer three toes.
3. Then exhale as you drive by means of your heels, squeezing your glutes to face tall and return to the beginning place.

How To Do Banded Lateral Walks

1. Place a resistance band six inches above your knees. Stand along with your ft barely wider than your hips to create stress throughout the band (activating your glutes).
2. Bend your knees to decrease down right into a loaded squat place. Weight in heels, chest up.
3. Maintain this loaded squat place as you are taking one lateral step to your proper; stretching the band so far as you’ll be able to.
4. Faucet your left foot in, bringing it in direction of your proper foot, sustaining a low squat place.
5. Then, step out along with your left leg, sustaining stress throughout the band earlier than bringing your proper leg to the left to satisfy your outdoors foot.

How To Do Alternating Squat Thrusters

1. Begin standing, ft shoulder-width aside, knees barely bent. Maintain one dumbbell in every hand at your shoulders (front-rack place, overhand grip, palms dealing with in).
2. Along with your weight in your heels, sit your hips again as you decrease right into a squat, striving for a 90-degree angle between your hips and knees.
3. Then, drive by means of your heels, squeezing your glutes to face tall. As you stand, carry out a single arm squat thruster, urgent the dumbbell in your proper hand straight overhead.
4. Carry the burden again all the way down to shoulder peak and carry out one other squat.
5. This time, as you stand, alternate to carry out a squat and single arm thruster on the left arm.

How To Do A Goblet Squat To Bench

1. Begin standing about one foot in entrance of a chair or bench; ft shoulder-width aside. Maintain one dumbbell vertically at your chest in a goblet-hold.
2. Bend your knees and sit your hips again in direction of the bench (as if sitting down in a chair).
3. As soon as your butt reaches the bench, with legs bent at 90 levels, relaxation your butt on the bench for a second. Concurrently, elevate your heels off the bottom for a second.
4. Then, re-plant your ft on the bottom and press by means of your heels to face tall, driving your hips ahead to return to standing.

How To Do A Seated Abductor Pulse

1. Begin sitting on a chair or bench, knees bent at 90 levels, ft flat on the bottom.
2. Place a resistance band about six inches above your knees to extend depth.
3. Push your knees out away out of your physique, stretching the band till you are feeling your outer glutes and hips working.
4. Then with management, deliver your knees again to beginning place earlier than pulsing out once more.

How To Do A Sumo Squat and Clear Squat

1. Begin in a large stance, ft outdoors of hips, heels in and toes identified (sumo squat stance). Maintain one dumbbell horizontally in your fingers between your legs.
2. Bend your knees to decrease down right into a sumo squat, pushing your knees out in direction of your outer three toes as you drop your hips parallel to your knees.
3. Pause for a second on the backside of your sumo squat, then drive by means of your heels, squeezing your glutes and interior thighs to return to standing.
4. As you come to standing, ‘clear’ the dumbbell up in direction of your shoulders. Take into consideration getting underneath the dumbbell to catch it — this can be a dumbbell clear.
5. Then, decrease your hips all the way down to carry out one other sumo squat, this time holding the dumbbell at your chest.

How To Do A Deadlift And Calf Increase

1. Begin standing ft shoulder-width aside and knees barely bent. Maintain a dumbbell in every hand at your thighs (overhand grip, palms face your physique).
2. Hinge ahead on the hips, pushing your hips again as you decrease the dumbbells down alongside the entrance of your physique. It’s best to really feel a stretch behind your legs (hamstrings). Give attention to conserving your again in impartial alignment along with your neck and shoulders all through the complete motion (straight line from head to tailbone). Preserve a slight bend in your knees to keep away from ‘locking out’ the joint.
3. Then, drive by means of your heels, squeezing your glutes as you drive your hips ahead to return to standing.
4. As you stand tall, carry out a calf elevate; lifting your heels off the bottom.
5. Decrease your heels again to the mat to return to the beginning place with ft flat on the bottom.

How To Do A Hand Change Lateral Squat

1. Begin standing, ft wider than shoulder-width (lateral squat stance), with toes dealing with ahead or barely turned out. Maintain one dumbbell in your left hand.
2. Sit your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat along with your proper leg whereas your left leg stays straight. Dumbbell involves the within of the best foot; knees and toes are pointing ahead.
3. Then, drive off your proper foot to reverse the motion, pushing again to heart. As you hit heart, change the dumbbell to your proper hand.
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 along with your left leg whereas your proper leg stays straight.
5. Repeat alternating the hand change lateral squat.

How To Do Squat Jacks

1. Begin in a standing place ft hip-width aside, core engaged, shoulders over hips.
2. “Jack” your ft out broad as you drop your butt down into a large squat. Purpose to deliver your fingers to the touch the bottom if that’s obtainable to you.
3. Explosively stand tall, squeezing your interior thighs as you “jack” your legs again collectively, and return to standing.
4. Suppose, broad on the backside, slim on the high.

Modification: Choice to make this a low impression leg train by omitting the leaping jack and as a substitute performing side-to-side squat faucet downs.