- Begin in a push-up position with your hands directly beneath your shoulders. Your legs will be straight behind you and your core will be contracted.
- Maintain a flat back as you bring your right foot forward and place it next to your right hand. Bend the left knee.
- Hold this stretch for 20 to 40 seconds. Return your right foot behind you and bring your left foot forward.Continue alternating.
Legs & Pelvic Floor
16 min
·
11 exercises
Add notes / instructions
Groiners
Lateral Lunges
Forward Leg Hip Swings
A Lunge Twists
A Barbell Hip Thrusts
A Barbell Kneeling Squats
0:30 rest
B Kettlebell Squats
B Kettlebell Deadlifts
B Dumbbell Step-Ups
0:30 rest
Kneeling Hip Flexor Stretch
Butterfly Stretch
This Legs & Pelvic Floor 16 min gym workout plan effectively targets your abs, 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 11 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Legs & Pelvic Floor
16 min
·
11 exercises
Add notes / instructions
Groiners
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Hamstrings
Lateral Lunges
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
- Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
- Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
- Keeping your back straight, lower your body towards the ground by bending your knees.
- As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
- For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
- Step forward with either leg in a long stride. Keep your other foot in place behind you.
- Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
- Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
- Hold for a count of one.
- Push down through your front heel and extend both knees to return to the start position.
- Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
- Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
Forward Leg Hip Swings
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Stand tall holding onto a pole or stationary object for support.
- Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can.
- Switch sides once you have completed repetitions on the first leg.
Lunge Twists
A
Primary muscle group(s):
Glutes & Hip Flexors, Obliques, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
- Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
- Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.
This exercise can be performed with a dumbbell or a plate weight.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Hamstrings, Shoulders
- Keeping your back upright, take one step forward (around 1.5x a normal forward step).
- Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
- As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
- Push upwards through the front leg and drive your body back to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Barbell Hip Thrusts
A
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Sit on a padded surface with your legs out in front of you and the knees bent. Make sure your back is against a secured bench. Lay a barbell across your lap.
- Focusing the tension in the glutes, raise your hips skyward, moving the bar up with you.
- Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
- Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
- 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.
- 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.
- Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Quadriceps
- Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
- Place a resistance band across your hips and pin it down to the ground using your hands at either side.
- Raise your hips upwards until a straight line is formed from your knees to your shoulders.
- Hold this extended position for 1 second before slowly lowering your hips down to the starting position.
Do not perform if you suffer from hypertension.
Barbell Kneeling Squats
A
Primary muscle group(s):
Glutes & Hip Flexors
- In a power rack, set the barbell to where your shoulders will be when kneeling. Set up behind the barbell. Kneel on a padded surface. Place yourself underneath the barbell, positioning it across your shoulders.
- Tighten your core and drive your glutes forward as you lift the barbell from the rack. Slowly sit back, keeping a braced form with your upper body.
- When your butt touches your calves, drive your glutes forward again as you slowly return to the starting position. Repeat.
Kettlebell Squats
B
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet slightly wider than shoulder width apart
- Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.
- Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
- At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
- Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
- Squat down keeping your slightly arched and pushing your hips back.
- Continue down until your thighs are parallel to the floor.
- Hold for a count of one.
- Return to the start position.
- Repeat.
This exercise can also be performed with a kettlebell.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
- Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
- Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Kettlebell Deadlifts
B
Primary muscle group(s):
Abs, Hamstrings, Lower Back
Secondary:
Calves, Obliques, Shoulders
- Place a kettlebell on the ground. Step over the kettlebell so that it is in the center beneath you. Move your feet to shoulder-width or just outside of shoulder-width. Tighten your core and keep your chest up.
- Begin by kicking your hips back and slightly bending your knees. Extend your arms down to grab onto the kettlebell.
- Holding on to the kettlebell, drive your hips forward to stand back up. Slowly, reverse the movement by kicking your hips back and slightly bending the knees. Do not let your lower back arch.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place two dumbbells on the floor.
- Stand facing the dumbbells with your feet shoulder width apart.
- Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
- At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
- 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.
- Return the dumbbells to the floor in the same manner you picked them up.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
- 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.
- 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.
- 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.
Dumbbell Step-Ups
B
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- 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.
- 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.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- 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:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- 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.
- Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
- Allow your thigh to come to parallel with the floor.
- Pause then slowly return to the starting position without locking out your knee.
- Repeat then switch sides once set is complete.
Kneeling Hip Flexor Stretch
Primary muscle group(s):
Glutes & Hip Flexors
- Step forward with the left leg as your right knee comes all the way to the ground.
- Flatten your right foot out so the toes are pointing behind you.
- Placing your hands on your sides, gently push your hips slightly forward.
- You will feel the stretch in your right hip flexor.
- Switch sides and repeat.
Butterfly Stretch
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
- While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.
- Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.
We're not done yet!
Exercises done
of 11
Approx. time left
32:15
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