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6 Body Weight Exercises for a Strong Lower Body

Everyone wants lean, strong legs and a nice behind, but sometimes we don’t have access to a ton of equipment. The good news is you can still get a killer lower body workout with body weight exercises!

Body weight exercises are awesome for several reasons:

  • They help you nail down form before adding weight.
  • You can do them anywhere.
  • They can be EXTREMELY metabolic. (That’s science for they burn lots of calories.)

Coach Ben put together an awesome lower body workout, no equipment needed.

The Body Weight Exercises:

Squats

Reverse Lunges

Side Shuffle Squat

Hip Thrusters

Single Leg Deadlift

Single Leg Swings

The 10 Minute Lower Body Workout:

 

Station 1
Set a 5-minute timer and complete as many rounds as possible before time expires. Go as quickly as you can with perfect form. Rest as much as you have to but as little as you need.
1A. Squats x 8
1B. Single leg swings x 5 each side
1C. Reverse lunges x 8 each side

Station 2
Set a 5-minute timer and complete as many rounds as possible before time expires. Go as quickly as you can with perfect form. Rest as much as you have to but as little as you need.
2A. Hip thrusters x 12
2B. Side shuffle squat x 8 each side
2C. Stiff leg deadlift x 5 each side

 

6 Comments

  1. Vicky

    I have 2 knee replacements so I need something I can do with those…

  2. kathy

    Sharon I got the same problem. I was told to do squats and donkey kicks…I’m doing dont know if its working just on my 5th day. But 100 squats and 100 donkey kicks a day.

  3. Gwen

    I am 61 years young, and have sciatic pain both hips due to past lumbar fusion some yrs ago. It is sometimes painful just to get out of bed and walk. What can I do to exercise.

    1. Amy Posey

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