LOWER-BODY WORKOUT
Target your glutes, legs and even abs with this lower-body and core strength session from personal trainer
If you want a stronger lower half, it might be tempting to do basic squats every day, but when it comes to building strength in the core, glutes and legs, it’s important to work your muscles from all angles.
‘This low impact core and lower-body workout requires minimal equipment and is designed to improve your strength and stability, with exercises to highlight and improve any imbalances,’ explains Ellie Adomaite, personal trainer and PT support manager at YOUR Personal Training (yourpersonaltraininguk. co.uk). ‘It’s perfect for strengthening the glutes and hips, along with the quads, hamstrings, abdominals, obliques and lower back.’
HOW TO DO IT
Exercises should be performed slowly, focusing on control and muscle engagement. Try to squeeze the targeted muscles throughout each repetition and every exercise. As you progress, you can increase the number of repetitions and sets you perform, and also focus on holding each contracted position for slightly longer.
SINGLE-LEG BOX SQUATS
Targets: quadriceps, glutes, hamstrings, calves and core stability Reps: 12-15 each side
• Begin by sitting on the edge of the box with your back straight, chest proud and hands clasped in front of you. Place your feet flat on the ground with your lower legs completely vertical. Lift one leg slightly off the ground and press into the ground with the other leg – this is your start position (A).
• Leaning slightly forward, begin to stand (B). Continue all the way up to stand on the one leg, squeezing your glutes at the top and keeping the other leg lifted off the ground (C).
• Reverse the movement, slowly lowering down to sit on the box again, then repeat on the other leg.
Top tip: Be sure to keep your knee tracking in line with your foot – don’t allow it to cave inwards.
A
B C
SINGLE-LEG GLUTE BRIDGES
Targets: glutes, hamstrings, lower back and core stability
Reps: 10-15 each side, with a hold at the top of each repetition
• Begin by lying on your back with hands by your side and legs extended. Draw one foot back and place it flat on the ground so the ankle is in line with the opposing knee – this is your start position (A).
• With your core tight and glutes squeezed, push into your bent leg and lift your hips up to the sky, keeping your opposing leg straight (B). Hold this position by squeezing your glutes and hamstrings while pressing the foot and upper back into the ground.
• Reverse the movement, lowering to the ground slowly and repeating on the same leg. Perform all your reps on one side, then switch legs and repeat on the other side.
A
B
REVERSE LUNGES
