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STRONG Lower Body

#1 Hip Hinges

Stand tall with a small bend in the knees. Keep your back straight and lean forward by bending at the hips. Continue to lean forward until you feel the back of the thighs (Hamstrings) begin to stretch. Return to the start/upright position. Repeat this movement.
1-Hip-Hinges

#2 Glute Bridges

Lie on your back with your knees at 90 degrees and feet on the ground. Squeeze your glutes and drive your heels into the floor. Raise the hips off the ground by squeezing your glutes and lift them as high as you can. Hold for one second and then slowly lower your hips back to the ground. Repeat.
Glute-Bridges

#3 Lunge + Hips Flexor Stretch

Standing upright, step forward and lower the back knee to the ground. From this kneeling position, squeeze the glutes and drive the hips forward stretching throughout the hip flexor at the front.
Lunge--Hip-Flexor-Stretch

#4 Body Weight Squat

Stand with your feet shoulder width apart or a little wider, with a small bend in the knees. Bend the knees and hips at the same time as you mimic sitting down on a chair. Keep your back straight at all times and eyes forward. Squeeze your glutes and keep your weight in your heels. Once you squat to a depth where your hips are the same height as your knees, then stand back up. Aim for a tempo of 2 seconds down, 2 seconds up.
Body-Weight-Squat

#5 Barbell Deadlift

Stand upright holding onto the Barbell with loose arms in front of the body. Brace the core. Brace the Glutes. Keep the back straight. Give a little bend in the knees and begin to sink the Hips backwards. Keep your weight in your heels. Continue to reach your hips backwards keeping your back straight and your glutes engaged until you begin to feel your hamstrings stretch. Slowly thrust the hips forward, keeping glutes and core engaged until you arrive back at the starting position. Repeat.
Barbell-Deadlift.gif

#6 Dumbbell Front Squat

Hold on to one dumbell in each hand with your hands at chest height and your palms either facing toward your chest or toward each other. Stand with your feet shoulder width apart or a little wider, with a small bend in the knees. Bend the knees and hips at the same time as you mimic sitting down on a chair. Keep your back straight at all times and eyes forward. Squeeze your glutes and keep your weight in your heels. Once you squat to a depth where your hips are the same height as your knees, then stand back up. Aim for a tempo of 2 seconds down, 2 seconds up.
Dumb-Bell-Front-Squat

#7 Box Jumps

Set up a box/step that is a height that you feel comfortable jumping onto. Stand approx 30cm back from the box and face it. Squat down as you would for a normal squat, bending at the hips and knees while keeping back straight. On the way down allow your arms to swing behind you and as you begin to squat up from the down position, swing your arms forward and jump as you squat upwards. Land with both feet on the box and bend through the knees and hips to cushion the landing. regain your balance, step down and repeat.
Box-Jumps

#8 Kettlebell Swing

Stand upright holding onto the Kettlebell with loose arms in front of the body. Brace the core. Brace the Glutes. Keep the back straight. Give a little bend in the knees and begin to sink the Hips backwards. Keep your weight in your heels. Continue to reach your hips backwards keeping your back straight and your glutes engaged until you begin to feel your hamstrings stretch. Slowly thrust the hips forward, keeping glutes and core engaged until you arrive back at the starting position. As the movements feel easier, increase the force with which you thrust back to the top. On the way down after a quick thrust allow the Kettlebell to swing backwards between your legs as you bend at the hips with the momentum. As the Kettlebell begins to swing back toward the front, begin your thrust movement to lift the kettlebell up. The arms should follow the momentum of the Kettlebell, not lift the kettlebell itself.
Kettle-Bell-Swings

#9 Single Leg Squat

Stand with your feet close together, with a small bend in the knees. Raise one leg off the ground and perform a squat movement. Bend the knees and hips at the same time as you mimic sitting down on a chair. Keep your back straight at all times and eyes forward. Squeeze your glutes and keep your weight in your heels. Once you squat to a depth where your hips are the same height as your knees, then stand back up. Aim for a tempo of 2 seconds down, 2 seconds up. Position yourself in something solid to help with balance.
Single-Leg-Squat

#10 Quad Stretch

Either standing up or lying on the ground, reach and grab ahold of your foot and pull your heel back towards your thigh. This should stretch along the front of your thigh (Quads)
Quad-Stretch

#11 Glute Stretch

Sit upright on the ground with the knees at 90 degrees and the feet on the ground. Place your hands slightly behind you on the ground as a support. Lift one leg up and place the foot across the knee of the opposite leg. Rotate your hips away from the raised leg and stretch the glute. Hold for the set period of time and repeat for the opposite side.
Glute-Stretch

#12 Hamstring Stretch

Standing upright near a bench/box, raise one leg and place your heel on the bench/box. Straighten the knee and lean forward until you feel your hamstring stretch. At the end of your Range of motion hold the leg here while it stretches. Change legs and repeat.
Hamstring-Stretch