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Complete Lower Body

1 min
 · 
13 exercises
Adduction Inner Thigh Machine
Leg Press
Lying Leg Curls
Seated Leg Curls
Seated Machine Leg Extensions
Barbell Deadlifts
Barbell Step-ups
Standing Dumbbell Calf Raises
Sumo Dumbbell Squats
Bulgarian Split Squats
Swiss Ball Hamstring Leg Curl
Donkey Kicks
Weighted Glute Bridges
This Complete Lower Body 1 min-minute gym workout plan effectively targets your back and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 13 exercises and see which muscle groups they target. Enjoy!

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Complete Lower Body
1 min
 · 
13 exercises
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Adduction Inner Thigh Machine
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Primary muscle group(s):
Glutes & Hip Flexors
  1. Set up an adductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position.
  2. If fitted, grasp the handles on each side of the machine.
  3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position.
  4. While exhaling, press against the legs pads of the machine with your legs, and bring your thighs close together.
  5. When you feel a slight stretching in your adductors, pause for a count of one squeezing them as you do so.
  6. In a controlled movement, return to the start position, inhaling as you do so.
  7. Repeat.
Primary muscle group(s):
Quadriceps
  • Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
  • Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
  • Pause and slowly return your right leg to starting position.
  • Repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Secondary:
Glutes & Hip Flexors
  1. On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
  2. Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
  3. Pause at the top of the movement and slowly lower your right knee down to the starting position.
Leg Press
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Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Lying Leg Curls
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Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
  2. If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
  3. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
  4. Slowly lower your legs to the starting position in a smooth arcing motion.
  5. Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Adjust the seated leg curl machine to position the footpad just above your heels.
  2. Sit upright and engage your abs as you position your legs in front of you.
  3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
  4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

Seated Leg Curls
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Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Adjust the seated leg curl machine to position the footpad just above your heels.
  2. Sit upright and engage your abs as you position your legs in front of you.
  3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
  4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
  2. If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
  3. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
  4. Slowly lower your legs to the starting position in a smooth arcing motion.
  5. Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
  2. Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
  3. Grab hold of the support handles.
  4. Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
  5. Lower the leg to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
  2. Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
  3. Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Seated Machine Leg Extensions
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Primary muscle group(s):
Quadriceps
  1. Sit on a leg extension machine and place your  legs under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit.
  2. Grip the hand bars (if fitted) firmly. This is the start position.
  3. Using  only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
  4. Return to the start position in a smooth movement as you inhale,.
  5. The angle at your knee should not go past 90-degrees.
  6. Repeat.

This exercise can be performed one leg at a time.

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
  2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
  3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
  4. Return to the start position by lowering your hip to the floor.
  5. Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Barbell Deadlifts
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Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Barbell Step-ups
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Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves
  1. Set up a barbell in a rack at shoulder height.
  2. In front of the rack, place an aerobic or exercise step on the floor.
  3. Position yourself under the barbell so it is resting across your shoulder. Not on your neck.
  4. Stand up straight to lift the barbell from the rack and walk forward to the step.
  5. Place one foot on the step and push down through your heel while straightening your leg to lift yourself up onto the step and place your other foot flat on the step.Hold fora count of one.
  6. Step down with the opposite leg to the one you started the movement with.
  7. Repeat all the repetitions of the set for your chosen lead leg befor changing to the other.

For novices or people with balance problems, this exercise can be performed using only body weight or dumbbells until you are confident and your strength has increased. You can also perform this movement by alternating between legs.

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set up a  barbell on a rack  at just below shoulder level.
  2. Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
  3. Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
  4. Lift the barbell clear of the rack by  pushing with your legs, while straightening your torso.
  5. Step away from the rack.
  6. Step forward with your right leg and squat down through your hips. Keep your back straight  and be careful to maintain your balance. Inhale as you lower yourself.
  7. Continue lowering your body until your left knee is nearly touching the floor.
  8. Return to the start position b pushing through your heel,exhaling as you do so.
  9. Complete all the repetitions for one leg before switching.

This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
Standing Dumbbell Calf Raises
No sets / reps / duration specified
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Primary muscle group(s):
Calves
  1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
  2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
  3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
  4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
  5. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Calves
  1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
  2. Place the balls of your feet on the foot plate.
  3. Keeping the balls of your feet in position, lower your heels as far as possible.
  4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
  5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Primary muscle group(s):
Calves
Secondary:
Abs
  1. Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
  2. With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
  3. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
  4. Repeat.
Sumo Dumbbell Squats
No sets / reps / duration specified
Sets/Reps not set
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Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set a barbell on a rack at your shoulder height.
  2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
  3. Hold on to the bar using an overhand grip so that your palms are facing forward.
  4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
  5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
  6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
  7. Ensure your back is straight. This is the start position.
  8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
  9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
  10. Hold for a count of one.
  11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
  12. Pause for a count of one.
  13. Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Bulgarian Split Squats
No sets / reps / duration specified
Sets/Reps not set
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Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
  2. Raise your left foot from the floor, extending your leg out in front of you.
  3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
  4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
  5. Continue this downward movement until your right thigh is parallel to the floor.
  6. Hold for a count of one.
  7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
  8. Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Swiss Ball Hamstring Leg Curl
No sets / reps / duration specified
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Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors
  1. Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.
  2. Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.
  3. Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.
  4. Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.
  5. Return to the starting position by extending your legs until they are straight.
  6. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
  2. Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
  3. Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Donkey Kicks
No sets / reps / duration specified
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Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
  4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
  2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
  3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
  4. Start the exercise by raising you left leg higher than your right leg.
  5. Then lower the left leg as you lift the right leg and so on.
  6. Alternate in this manner  until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

Weighted Glute Bridges
No sets / reps / duration specified
Sets/Reps not set
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Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
  1. Position your upper back on a padded bench so that your body runs perpendicular to the bench. 
  2. Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
  3. Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
  4. Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
  5. Tense you glutes holding the top position before lowering your body back down for the next rep.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
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