5-Move Lower Workout

 

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Lower Body Warm Up // 5 MIN // Modifications Included

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5-Minute Tough Lower Body Workout. Get your legs moving with this tough lower-body workout consisting of squats, lunges and knee lifts. Skip to main content. BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts.

Start using our app and you will see good results in a short time.. To help you train your lower body, we would like to show you five effective moves. You need to go slowly, control your movements and then burst with energy in. Stand with your feet hip-width apart, core engaged, and hands on hips.

Step back with right foot, and engage core, glutes, and legs to drop into a low lunge where both knees bend to 90 degrees. Engaging your core, back, and glutes, hinge your hips forward to lower the weights down your legs until your torso is parallel to the floor. Keep a slight bend in the knees and pull your shoulders. 3 rounds of 20 seconds of: Squat Walking Lunge Skater Squat Reverse Lunge Glute Bridge Single Leg Deadlift.

Lower body workouts for women at home. Select from our 30-minute leg day workout video, 6 best booty building lower body exercises or best lower body strength and HIIT leg workout. These lower body workouts at home target the legs, glutes, thighs, hamstrings, and quads. We have leg day exercises and lower body workout videos for all fitness levels. If you’re looking for lower body exercises that adds more size and symmetry to your lower body muscles, then you need to read this article.

This article is a continuation of my “upper body workout” post where I discuss how to best set up your upper body workouts. In this article however, we’ll cover how to set up your lower body workouts based on current scientific. Turn a sedentary lifestyle on its head by using your lunch break to work on transforming the power of your lower body with some very precise exercises. These will not only improve your posture but they will also help put more of a spring in your every step.

Time to work on those legs and butt of yours in the third episode of my 2 weeks challenge. Everyone seems to be asking for a QUICK and short schedule, so I p. What Is An Upper-Body Workout And A Lower-Body Workout? Upper-body workouts can vary according to individual needs.

But upper-body splits generally include workouts and lifting that target the chest, middle and upper back, shoulders, biceps, and triceps. Lower-body splits target the abdominals, lower back, glutes, quads, hamstrings, and calves.

List of related literature:

To initiate the movement, you do several things at once: keeping your weight centered over one leg, hinge from your hip, tilt your torso forward with your spine neutral, and extend your opposite leg directly behind your body.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Keeping the body in a straight line with the elbows directly beneath the shoulders, the hands flat on the floor or clasped, and the head looking down, forcefully contract the quads and glutes.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

This is a compound movement that involves twisting your torso to the right, shifting your weight from your left foot to your right foot, bending toward the floor, and using your shoulders to pull the handle across your body.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

THE MOVE: Keeping your back straight, push your hips back and lower your body until your thighs are parallel to the floor.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

3 Keep moving your arms forward as you lower your center of gravity to a Half-Squat position with your legs bent at a 90-degree angle and your rear horizontally aligned with your knees, or slightly below.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

The setup is the same as for the pull-up: Squeeze your butt, position your legs together and out in front of your body, point your toes, pull your ribcage down, and keep your head neutral.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Repeat until you have completed 3–5 sets of both the Strength move and the Core & Mobility move, and then move on to the lower-body push.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

(2) Bend your knees and, keeping your head up and your back straight, lower yourself until your thighs are below parallel to the floor.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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53 comments

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  • Yoowza, burn, burn, baby burn! What a unique workout loved it!
    Would be great if you did upper body with the same format.
    Thank you!

  • Sit ups will only make your stomach bigger because you’re building muscle so don’t do that if you’re trying to flatten your stomach.

  • I agree Maria. That last set was super hard! But thank you for designing it! Just found this channel and look forward to more workouts!

  • Been following a lot of your programmes (Booty round 1 and 2, abs and strong) but this one was exceptional. The burn was real throughout the entire workout and I felt strong and accomplished. Probably my favourite of your lower body workouts ever! Thank you!! x

  • Great workout!! In regard to the rope pull exercise do you recommend a mid push down/high push back back to other side before doing the rope pull again?

  • I’m so happy that you guys are back!! Love you guys! Edit: I did this workout last night, It was a great challenge and my legs were on fire by the end! I always check my fitbit after my workout, and my heart rate went up to 170! This was a great workout and I really enjoyed it. My legs are sore today lol. This is probably my favorite lower body workout. Please do more workouts like this!

  • OMG I MISSED YOU GUYS, THANK YOU SO MUCH FOR BEING BACK, MY PRAYERS HAVE BEEN ANSWERED, YOU HAVE A LOWER BODY STRENGTH VIDEO AHHHHHHHHH

  • Finally tackled this one today.. that burn is no joke and I don’t know if I will be able to walk tomorrow �� great workout, added to my favourites

  • Loved this 30 minute work out, they are hard to find. I suffered a serious knee injury while attending a school sponsored Jump Rope A Thon. Tore my ACL, MCL and Meniscus, and had to be wheeled out on a stretcher. Two surgeries, 100+ physical therapy sessions and the end result is permanent disability to my right knee. The reason I share this is because I was actually able to complete these exercises, yes with some adaptations, yet still get a fantastic strength training workout!

  • Man you definitely know a lot about physics and workouts but the way you talk is just so disrespectful and annoying, you seem like so egocentric person. Get your feet on the ground!
    But still continue with your exercise, they are helpful!

  • Wow….love it….but how much weight is she using….i mean dumbles….am femal nd wonder how many pounds should start with??pls answer

  • That girl has the perfect body… I want!!!!

    But sorry thumbs down the long warm ups bored the crap out of me so I didn’t get around to seeing the actual workout!

  • Day 16 of the beginner’s calendar and 2/3 videos are done. This video was painful but a great workout. I had to take a break before attempting that last move as my lower abs and legs were burning. But, I loved this video.

  • Wow I never knew leg raises could be so tiring. Wasn’t sure if I could finish this one, but I did! The stretch at the end was so fulfilling.

  • great workout, but for me i need to strap on 5 pound ankle weights.Also don’t worry about getting a bulky muscular midsection, the muscles in the lower abs are very thin and flat so they won’t grow big and bulky, anyway the thickest they could grow is like 1/4 ” thick at most. I find the biggest challenge is lowering the fat layer over your abs, so they show through. Thats the really hard part because you have to master your diet and burn more calories than you store. the workout is the easy part, its like you have to become a nutritional expert to get your fat down, I guess nothing worth obtaining is easy.

  • I am confused… Didn’t you guys upload a new workout video with Kelly (mat workout or something)? I was about to do it today just to notice that I can’t find it anymore. Or I am just hallucinating, I dunno

  • Okay These past two weeks (it would have been three weeks, but I got sick) I have discovered that I have a pretty strong core. (I always knew I had a strong core, but It’s been a while since I’ve really worked out so I wasn’t sure how much strength I still had) So to be honest I don’t feel most of these workout moves. HOWEVER the last two moves of this workout I FELT! Well I guess I need to start doing more of those moves now….

  • This workout is awesome, just did it today and I am beat. Thank you! For the rope pull and bear crawl, did you do it down and back 2 times, or rope pull down, push back, rope pull down, etc?

  • Guys!! Don’t put your bodies down just because the lower belly fat won’t go away. As females, we naturally gain fat there, as it would help protect reproductive organs and a possible baby. It’s good fat. Be glad that your reproductive organs are inside your body with a lil bit of pooch rather than being worried about getting kicked in the balls all the time!! Do this to get stronger, not to look better, because I promise you, worrying about appearance will not help you feel better. Ever.

  • Oi mate this video is pretty good. I work with different theory. I don’t do this much warmup instead I take light weight and do more reps like 30 at a stretch. This helps me in gaining endurance and cuts. Last exercise stretching with dumbbell was good. I never did it with dumbbell before. I shall try that mate.

    Keep up the good work mate.
    Respect from India

  • Okay so I don’t have heavy dumbbels, so I can I use my schoolbag with heavy stuff, like books, water bottles etc?
    Will it still be effective? Someone..reply?

  • For anyone using heavier weights please please please bend your knees putting dumbbells down. I bend my knees for light weights because I’m not trying to injure myself especially when you’re fatigued.

  • Wow, this one was hardcore. I modified some static exercises in first two groups because I have partial rupture of my ACL, it was too heavy on my knee, but I looooved the last group!:)
    Dear Kelli and Daniel, have a blessed, healthy and happy Christmas! Lots of love from Croatia <3

  • I love deniel…but i love Kelly more….but actually I love both of them….keep it up…do more cardio workout, longer one please….though I love all kind of your workouts….

  • I really love the strength building. Nonetheless, I was disappointed that you didn’t finish the workout with us and did not cool down with us. Personally, I don’t have much time to workout, so I use the video time to gauge which workout I choose. When I need to continue and then cool down, my day goes whack even though my legs feel great!!

  • So I stopped doing your calendar and try Chole super popular training but it wasn’t good for my asthma… i’m here again and forever i think

  • OUCH!!…..in a good way, of course, but I’ll feel it over the next few days which means it’s something different and therefore good! So happy to see you back!!!!!!!!!!!!

  • My gym has a weight sled, I mostly push it down and back 5 times as a finish to my work out. Not only does it work a large portion of your muscles, it is a great cardio work out as well. After each trip I am gasping trying to get oxygen back into my body.

  • My gym has the 4 legged slude. Wet did you fine the best to anchor the Slead too? And are you using a TRX cable to pull with.? Thanks guys u rock it.

  • 05��️04��2020 Today in Greece, the first day after the 45-day quarantine… we can go out without a message and with care. They open a few stores.��✌️��

  • This was my first video when I decided to exercise and ever since I’ve been trying different vid and finally after 4 yrs I’m back here to cherish my unstoppable journey…..thanks cassey

  • It’s too hard to do it I can’t believe it’s too hard I love you actually I just kind of do it and if there is one on me he told me and his name is she girl you must see him in your comment so bye-bye I’m doing your exercises this video I don’t know you’re just put your name down like this and you’re putting your legs up and down so by

  • I thought I was gonna hate those static moves but I loved this workout. I felt so strong throughout. And I am coming for Daniel with how much weight I am lifting high kick and growl

  • Hello Daniel and Kelly! I have been following your workout videos for a long time and I’ve been really loving them, especially the lower body ones. However I was recently diagnosed with hip impingement syndrome and unfortunately I permanently have to avoid doing squats and lunges, generally exercises that put a toll on the hips. It would be amazing if you would create a lower body strengthening video that doesn’t include these kind of movements! Thank you very much and keep up the good work!

  • Oh my god!
    You can feed me French fries with donner kebab meat wrapped around to form some kind of delicacy served at a fine dining restaurant!

    Oh my god!!!!!

  • As a dancer, I love the last group and found it to be a nice challenge! The releve (aka calf raise) section was great, and the develope (side leg raises) were really challenging. I did some ballet port de bras to keep my arms busy and take my mind off my leg just like in ballet, which helped me a lot! Thanks for this great workout.:))

  • When doing the Dumbell RDLs, does it matter what hand you hold the dumbell with? I was holding it with my right hand, over my right foot (that was planted in the ground). Is that ok?

  • I nearly died but one of the best workouts I have ever done in my life. Great cardio and strength training!!!! I felt incredible afterwards!

  • I enjoyed this workout immensely. I committed myself to our basement gym and knocked it out. The torture of walking up stairs was not pretty. ����

  • I’ve always loved your workouts and will continue to watch them. I’d just like to say (and have wanted to for quite some time…please don’t be offended) that if I followed your instructions “left” or “right” and were mirroring you, as one does with videos, I’d have to have my back to my computer and watching you through a mirror…so when you say left, it’s really right and vice versa. Well, I’ve been wanting to say that since 2013 and now that I have I can simply wish you and your family a very healthy, happy and prosperous new year! Here’s to 2020!!:)

  • Thank you for your videos. I subscribed a while ago and you never dissapoint, however, the style of filming in this one is making me dizzy! Great workout though. Thanks!

  • Is the last move called ”The Rocket” because it just blew up my abs?! It’s crazy how demanding this move is, and yet so simple! Cheers to all of us who’ve made it through!

  • Do you have to change between exercises or can you do all sets of one exercise and then move on to the next one? (Of course with the rest in between)

  • After 3 years of working out with you guys, this was the first hour long workout I challenged! It was actually really fun, thank you!

  • Good to see you again, Daniel! This looks fantastic will be grabbing breakfast and finding some time to get this one done. Really needed a new leg routine. Great timing! Hope you both are well!

  • Oh my god my legs were crying after the lunge holds. This was bomb. Just completed the workout and I feel so proud of myself that I didn’t leave it midway✌️ it’s one of my favourite workouts now.

  • !!! EXCELENTE COACH DANIEL, PERO QUIZÁ NO ME PERCATÉ, CUANTOS KILOGRAMOS USÓ EN CADA MANCUERNA?
    YO LO HICE CON MANCUERNAS DE 10 KGS CADA UNA.
    PERO TODO ESTUVO FENOMENAL, GRACIAS

  • Thanks for March 2020 Calendar workout Cassey, a long time fan since the start of my PhD 10 years ago. I wouldn’t have so much positivity without your workout videos, especially with this month of home quarantine in Europe!

  • Did you actually describe this one as fun Daniel…you sit on a throne of lies!! Lol jk. This was so different from usual strength training. Some of these required good balance which is my weakness. My legs are dead in a good way!

  • I did the 33 minutes descending and ascending ladder hit workout today, tough going but a brilliant one. I’m on my rest day tomorrow but will do this one the day after. Thanks guys for all you do��

  • Thanks for sending me the video I really enjoyed them, but right now I’m chilling enjoying my new house, I will get started first thing 2020�� running