So, you've made the bold decision to transform your fitness this year. Congratulations! If you've already seen my beginner upper body workout video, you know the importance of a balanced fitness program. Now let’s dive into the lower body with the best beginner lower body workout. Remember, this is just a starting point – adjust based on your needs and equipment availability.
Understanding the Lower Body:
Before we jump into training, it's crucial to understand the six major muscle groups in the lower body: quadriceps, hamstrings, glutes, and calves. The goal is to target every area for a comprehensive lower body workout under 60 minutes.
Warm-up tips:
Make sure you warm up properly before training. Do 2-3 warm-up sets of 1-5 reps, gradually increasing the weight to your working weight. Consider simple activities like walking or jogging on the treadmill to get your heart rate up.
The choice of footwear is important:
For leg day, you should leave the soft running shoes behind. Opt for flat shoes like Vans or Converse to ensure stability during exercises.
Beginner lower body workout
1. Squat or deadlift (3 x 5)
- These compound exercises are crucial for building overall lower body strength.
- Choose either the squat or deadlift and alternate between them in your workouts.
- Maintain proper form and focus on depth to activate your thighs and glutes.
2. Bulgarian lunges with dumbbells (3 x 6 per side)
- A great unilateral exercise that targets the thighs and glutes.
- Use a bench or step behind you and place one foot on it.
- Lower your back knee to the floor and keep your front knee over your ankle.
3. Single-leg Romanian deadlift (3 x 8 per side)
- Strengthen the hamstrings and glutes while improving your balance.
- Hold a dumbbell or kettlebell in one hand and bend at the waist while extending one leg back.
- Keep your back straight and tighten your abdominal muscles.
4. Dumbbell Side Lunges (3 x 8 per side)
- Target the inner and outer thighs.
- Take side steps, bending one knee while keeping the other leg straight.
- Return to the starting position and switch sides.
5. Leg extensions (2 x 10-12)
- Isolate your thighs with the leg extension machine.
- Make sure your movements are controlled and avoid bouncing off the weight.
6. Seated Leg Curls (2 x 10-12)
- Train the back of your thighs with the seated leg curl machine.
- Maintain proper form and emphasize the eccentric (lowering) phase.
7. Standing calf raises (2 x to failure)
- Strengthen your calf muscles.
- Use a calf raise, leg press, or Smith machine.
- Pay attention to the full amplitude of movement and tense your calves at the top.
Remember to take enough rest between sets (2-3 minutes) and stay hydrated throughout your workout. And don't forget to stretch after your workout! Adjust the exercises depending on available equipment and mobility. Good luck with your training!
