It's not just about appearance, though. Your lower half is comprised of some of the biggest and most important muscles in your body, so the benefits of training this area go beyond simply achieving a bikini-ready look.
Note: Rotate the following two workouts and perform a total of three per week on non-consecutive days. Be sure to use a challenging weight for all exercises. Each time you repeat a workout, try to improve your previous output by performing more reps, adding weight, or decreasing the rest time between exercises.
Barbell Back Squat
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Start: Stand with your feet shoulder-width apart and the bar across your upper back—not your neck. Keep your torso upright and your feet flat on the floor. Lower yourself down as far as you can go. Be cautious of the position of your knees; do not let them bow inward.
Barbell Back Squat Part 2
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Finish: Once you reach your depth, press through the middle of your feet and heels, and drive back to the starting position.
Note: If this is your first time doing squats, start with the weight of a standard 45-pound bar.
Single-Leg Hip Thrust
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Start: Sit down on the floor and rest your back just below your shoulder blades against a bench. Keep one foot flat on the ground and the opposite leg straight. Raise your hips until your torso is in a straight line. Your right leg should be at about a 90-degree angle.
Single-Leg Hip Thrust Part 2
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Finish: Hold the top position and squeeze your glutes for 1 to 2 seconds before lowering back down to the starting position. Perform each rep on one leg before switching sides.
Walking Lunge
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Start: With a dumbbell in each hand, take a large step forward and lunge down until your trailing knee lightly touches the floor.
Finish: Drive through the front foot and return to the starting position. Step forward with the opposite leg.
Note: Use 10- to 20-pound dumbbells to start. One step with each foot equals one rep.
Single Leg Calf Raise
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Start: Place one foot on an elevated surface such as stacked weights, stairs or a platform. Lower all the way down, keeping your knee straight.
Finish: Hold the bottom stretched position for 1 to 3 seconds, and then press all the way up onto your toes.
Workout 1
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*Alternate exercises 1A and 1B for 3 to 5 sets, then alternate exercises 2A and 2B for 3 to 5 sets.
Single-Leg Squat to a Box
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Start: Keep one foot flat on the ground, and the opposite leg straight and slightly raised. Squat down until you gently touch the box.
Single-Leg Squat to a Box Part 2
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Finish: Squat back up. Perform all reps on one leg before switching sides. The lower the box, the harder it will be. The higher the box, the easier it will be.
Back Extension
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Start: Keep your legs straight and lower yourself down in a controlled motion while sticking your butt back. You should feel a stretch in your hamstrings.
Back Extension Part 2
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Finish: Keep your torso in a straight line and return to the starting position by pushing your hips into the pad.
Double Dumbbell Squat
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Start: Hold a pair of dumbbells on your shoulders. Stand with your feet about shoulder-width apart and squat down as low as you can while keeping your torso upright. Be cautious of the position of your knees; do not let them bow inward.
Double Dumbbell Squat Part 2
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Finish: Keeping your feet flat on the floor, squat back up to the starting position.
Note: Use 15- to 30-pound dumbbells to start.
Seated Bent Knee Calf Raise
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Start: Sit on a bench and place one foot on an elevated surface such as stacked weights, stairs or a platform. Place a dumbbell on the same knee. Lower your heel as far as it can go.
Finish: Hold the bottom stretched position for 1 to 3 seconds, and then press all the way up onto your toes.
Note: Use a 30- to 40-pound dumbbell to start.
Workout 2
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*Alternate exercises 3A and 3B for 3 to 5 sets, then alternate exercises 4A and 4B for 3 to 5 sets.
Nia Shanks
Author Bio 16 of 17
Nia Shanks is a coach, health and fitness writer, and host of the Lift Like a Girl Podcast. She helps women build the bodies they want by becoming the strongest, most awesome version of themselves. You can find out more at her website, LiftLikeaGirl.com.
Links:
Personal Website
Facebook Page
Twitter
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