At-Home Lower Body Blast

Effective leg and glutes routine

At-Home Lower Body Blast - Effective leg and glutes routine
Want to tighten and tone your lower body? Try this workout that can be done anywhere!

Before starting, make sure you stretch and warm up properly. You can start by doing 3 sets of 10 reps and increase to 4 sets of 30 reps. I suggest doing this routine Monday and Friday

Leg exercises

• Bodyweight squats
• Static lunges
• Hip extension
• Superman lower back, hamstring exercise
Calf raises

Exercise Descriptions

Bodyweight squats: Squats are a must when it comes to leg and glutes exercises. Place your feet shoulder-width apart and your hands out in front of you. Make sure you get your hip joint below your knee joint.

Static Lunges: You’re working many muscles when you’re doing lunges. Place your left foot forward, right foot back. Bend the knees, so that your body lowers to the floor. Switch to work the other leg. Important note: Keep the front knee behind the toes and be sure to lower straight down rather than forward. Check your back because it should be straight; do a fast but safe movement.

Hip extension: On all fours, make sure your shoulders are directly over your hands and your hips over your knees. Lift your right leg into the air until the sole of your shoe is facing the ceiling and your left thigh is parallel to the floor. Lower the knee until it’s hovering just above the floor, then lift and lower again. Switch sides.

Superman: Lie flat on your stomach with your arms extended in front of you. Lift your arms and extended your legs at the same time, contracting your lower body.

Calf raises: Stand up straight. Slowly raise your heels until you’re on your toes. Lower yourself and repeat.

Marcela Tribin

Marcela Tribin is a dentist, an IFBB Bikini Pro athlete and ATP Team athlete. She loves to write on topics about the latest advances in health, beauty, nutrition and supplements. Her goal is to provide simple but useful information for healthy living!

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