There is nothing I love more than a great lower body workout. Grab yourself a set of dumbbells and a band for this one. Complete each of the exercises in a circuit format and repeat 3-4 sets. Make sure you choose weights that challenge you for this workout. Reps are listed beside each exercise below.
Offset Squat (8-12 Reps)
Taking one dumbbell in one hand raise it up to your shoulder while keeping your elbow high with your feet shoulder to hip width apart. Reach your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. You can use your hand without a dumbbell in it for additional balance by holding it out in front of you as needed. At the bottom of the movement, drive through your feet evenly and stand back up to your start position. Complete all reps on one side and then switch the dumbbell to the other side.
Supported Romanian Deadlift (8-10 Reps – each side)
Standing beside a bench place your knee and your shin on the bench taking a dumbbell in the hand of the foot that remains on the floor. Keeping your weight through the foot on the floor stand tall with a slight bend in your knee and your weight over that foot. Drive your hips backwards keeping your leg relatively straight and avoid rounding in the spine and shoulders. The bottom range of motion will vary for everyone, but most people will want to stop just below their knee (if you have perfect form and want to go further go for it). At the bottom of the movement squeeze the glutes and drive the hips forward to stand back up and return to the start position.
Bulgarian Split Squat (8-10 Reps – each side)
Place one foot on a bench or an elevated surface behind you. Take a dumbbell in the same hand as the foot that is behind you. Place the other foot on the floor. Bending the back knee towards the floor and your front knee lower into a lunge position allowing yourself to lean forward slightly as you drop. The goal is to reach a 90 degree angle at the front knee, however you may not have that range of motion at first (do what you can and focus on striving for the 90 degrees). At the end range of motion drive evenly through your front foot to return to standing and your start position.
Dumbbell Hip Thrust + Band (8-12 Reps)
Place just under your shoulder blades on a bench behind you and bring a dumbbell to your hips and a band around your thighs. Place your feet in a position so that when your hips are fully extended your knees are over top of your hips. Beginning from the bottom of the movement your butt will be close to the floor. Squeeze through the glutes and extend through the hips to generate a table top position at the top of the movement. Keep your feet flat on the floor throughout the movement. At the top of the movement squeeze the glutes and then slowly lower your hips back to the start position in a controlled manner.
Sumo Squat + Pulse (8-12 Reps)
With a wider than shoulder stance and your toes turned out slightly, begin by bending your knees while you reach your hips backwards. Keep your weight evenly distributed throughout your feet and allow your knees to follow the angle of your toes. Ensure that you keep your chest high as you drop down into position. At the bottom of the movement pulse back up slightly before dropping back down a second time. Drive through your feet evenly and squeeze through your inner thighs as you stand back up to your start position.
Single Leg Glute Bridge (8-10 Reps – each side)
Begin by laying on your back on the floor with a dumbbell positioned on your hips. If the dumbbell is causing pain on your hips try placing a mat between the dumbbell and your hips to provide a bit of cushioning. Before beginning the movement, lift one of your feet up off the floor by extending it straight up in the air. Begin the movement by lifting your hips towards the sky keeping your core active and driving through the foot on the floor. Your core and glutes should be active through the movement and you should feel a glute squeeze at the top of the movement. Your hips should also stay level through the movement, avoid allowing one hip to drop even though you only have one foot on the floor. Ensure that you fully extend through the hips, but avoid arching in the low back when you do this. At the end range of motion return in a controlled manner to the floor.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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