Lower-body workouts are a key component of any well-rounded fitness routine. This workout can be completed with your bodyweight if you are just getting started, or have limited equipment. Or you can increase the resistance by adding weight with a pair of dumbbells or a barbell.  

DUMBBELL GOBLET SQUATS - 4 SETS OF 10 REPS

  • Grab a dumbbell with both hands and hold it chest height 
  • Stand with your toes angled outward and feet slightly wider than shoulder-width apart 
  • Bend at your hips and knees as you lower your body as close to the ground as possible, keeping your arms at your chest and elbows pointed down 
  • Pause at the bottom of your squat, drive through your glutes and legs to stand back up 
  • Remember to brace your core through the entire movement 

BULGARIAN SPLIT SQUATS (BODYWEIGHT OR DUMBBELL) - 4 SETS OF 8 REPS EACH SIDE

  • Grab a bench (or another knee-height surface) and rest the top of your rear foot on it while extending your other leg in front of you into a forward lunge position 
  • Slowly lower yourself until your front thigh is parallel to the ground, making sure that your front knee does not extend past your toes 
  • Drive through the front heel to return to start position for one rep 
  • Complete the designated reps before performing the exercise on the opposite side 

CURTSY LUNGES - 3 SETS OF 12 REPS

  • Start standing tall with your feet under your hips and arms out in front of your chest 
  • Engage your core, lift your right foot off the floor and take a big step back behind your left foot 
  • Bend your knees until your right knee taps the floor behind your left foot 
  • Drive through your feet to reverse the movement and return to the starting position for one rep 

DUMBBELL ROMAINIAN DEADLIFTS - 3 SETS OF 12 REPS

  • Stand with your feet hip-distance apart with a slight bend in your knees, a set of dumbbells in your hands at your side
  • Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor
  • Grip the dumbbells with both hands at shoulder-distance apart, pull your shoulder blades back and together, look down and slightly forward to align your neck with the rest of your back and avoid hyperextension
  • Tighten your glutes, hamstrings and core and drive your feet into the ground to stand up straight, lifting the weight to about your upper thighs and squeeze your glutes, locking out your hips at the top for one rep

LYING GLUTE BRIDGES - 3 SETS OF 15 REPS

  • Lie face-up on the floor with your knees bent and your feet flat on the ground. Spine and pelvis should be in neutral position
  • Keeping your arms at your side, raise your hips as high off the ground as possible
  • Pause at the top of this movement to squeeze your glutes 
  • Slowly bring your hips back down to the starting position for one rep  

SUMO SQUATS (BODYWEIGHT OR DUMBBELL) - 3 SETS OF 12 REPS

  • Position your feet wider than hip-distance apart and turn your toes out 45 degrees 
  • As you lower yourself through the knees and hips, keep your back straight and your core tight 
  • When you reach the bottom of your squat position, your hands should meet under your chin and your knees should not move past your toes 
  • Slowly push through your feet to return to the starting position for one rep 
  • To increase resistance, you can add a pair of dumbbells – hold them shoulder-width apart with a neutral grip (palms facing each other)