How Low Can You Go? 25 Moves to Sculpt Your Lower Body

Looking to add some variety to your workout? Doing the same old moves every time you hit the gym can get boring. Plus, it’s important to keep things fresh in the fitness scene to keep pushing your body’s limits and to avoid plateauing. Check out the video above or the 25 lower body exercises below to keep your workouts versatile!

Slide 1/25 – 1. Prisoner Jacks:


Ready to bust a sweat? Set the feet underneath the hips, place the hands behind your head and squat down (knees behind toes, of course). Jump the feet in and out. You’ll work the glutes, quads and inner thighs here as you power through the jumps. Stay low! You can see more on it here.

Slide 2/25 – 2. Gliding Hamstring Curl:

 Gliding-Hamstring-Curl ALL-650x250

Do you need to pay more attention to your hamstrings? Then introduce them to this move. Click here to check it out.

Slide 4/25 – 4. Mountain Climbers

Mountain Climbers: You know love ’em! Alignment is everything in this move. As those knees drive under your chest, stay firm through the shoulders — no rocking! The hips tend to creep up with this exercise, so lock them down and you’ll feel the core turn on. Try to imitate fitness instructor Amanda Strong’s example above (and click here to read more about your form).

Slide 6/25 – 5. Weighted Donkey Kicks:
Weighted-Donkey-Kicks Grouped-650x200

Channel your inner donkey with our Weighted Donkey Kicks. It works your glutes and thighs! Here’s how it works.

Slide 7/25 – 6. Curtsy Lunge and Squat:

Get back in that plié position! It’s time to work your quads, hamstrings and glutes. Here’s how it works.

Slide 9/25 – 8. Jump Squat:

Get ready to squat like you’ve never squatted before! Add a jump at the end and land right back into your squat—repeat in succession over and over to really burn up your legs! Here’s how to do it!

Slide 10/25 – 9. Gliding Butterfly Curl:

 Gliding-Butterfly-Curl ALL-650x175

To challenge your glutes and abs, try this gliding butterfly curl. Here’s how to do it.

Slide 12/25 – 11. Alternating Side Lunges:

Adding heavy dumbbells to this side lunge will have you feeling the burn in your entire lower half!. Here’s how to do it!

Slide 14/25 – 13. Touchdowns:


Pick one leg and send it back as you reach to the floor with the same-side hand. Touch the floor (that’s why it’s called a touchdown!) and immediately drive that back leg up into a knee lift. Use your arms to counterbalance. The quicker you move, the more you’ll fire the glutes and rely on the core. Add small hand weights if you want! See how you can incorporate this move into your workout by clicking here.

Slide 18/25 – 17. Deadlift:

 Romanian Deadlift

The deadlift is the ultimate lower body toner. Getting your form right is critical. Here’s how it works.

Slide 19/25 – 18. V-Opener:

Want to hit the inner and outer thighs all in one move? Then you’ll love the V-Opener! Make sure to keep your lower spine pressed into the ground to protect your back. Amp this move up by adding ankle weights or by placing a resistance band around your ankles. Learn how to do it by clicking here.

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