If you're new to working out, starting with a lower body workout can be a great way to get your feet wet and see results quickly. Strengthening your legs and glutes can improve your balance, increase your stability, and give you more power in your daily activities.
In this beginner's guide, we'll go over six essential exercises that will target your lower body muscles, including your quads, hamstrings, calves, and glutes. With the proper form and a gradual increase in intensity, these exercises can help you build strength and tone your legs and glutes in no time.
Our advised Zhoosh™ lowerbody workout that's suitable for beginners:
Remember to use your Zhoosh PowerSport™ supplement as needed in between sets to replenish your electrolytes.
Bodyweight Squats: 3 sets of 12 reps
The squat is a classic lower body exercise that works your quads, hamstrings, and glutes. To perform a bodyweight squat, stand with your feet shoulder-width apart and your hands in front of you. Lower your body down as if you were sitting back into a chair, keeping your back straight and your knees behind your toes. Push back up to the starting position and repeat for 12 reps, completing three sets in total.
Lunges: 3 sets of 10 reps (per leg)
Lunges are another great exercise for toning your legs and glutes. To perform a lunge, step forward with one leg, lowering your body down until your front thigh is parallel to the floor. Push back up to the starting position and repeat for 10 reps on each leg, completing three sets in total.
Glute Bridges: 3 sets of 15 reps
The glute bridge is an excellent exercise for targeting your glutes and lower back. Lie on your back with your knees bent and feet flat on the floor. Raise your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower back down and repeat for 15 reps, completing three sets in total.
Leg Extensions: 3 sets of 12 reps
Leg extensions are a simple exercise that target your quads. Sit on a leg extension machine and place your ankles under the pads. Extend your legs straight out, then slowly lower back down and repeat for 12 reps, completing three sets in total.
Calf Raises: 3 sets of 15 reps
Calf raises are a great exercise for toning your calves. Stand with your feet shoulder-width apart, then rise up onto the balls of your feet, raising your heels off the floor. Lower back down and repeat for 15 reps, completing three sets in total.
Hamstring Curls: 3 sets of 12 reps
Hamstring curls are a great exercise for targeting your hamstrings. Lie facedown on a hamstring curl machine and place your ankles under the pads. Curl your heels towards your glutes, then lower back down and repeat for 12 reps, completing three sets in total.
With these six exercises, you'll have a complete lower body workout that will help you build strength and tone your legs and glutes. Remember to start with a light weight or no weight, and gradually increase the weight as you get stronger. Focus on proper form and controlled movements, and make sure to warm up before exercising and cool down and stretch afterwards to help prevent injury and promote recovery. With consistency and dedication, you'll be well on your way to achieving your fitness goals!
It's important to warm up before exercising, and cool down and stretch afterwards to help prevent injury and promote recovery.
