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4 Quick And Easy Lower Body Moves That Target Both Your Core And Glutes


4 Quick And Easy Lower Body Moves That Target Both Your Core And Glutes

4 Quick And Easy Lower Body Moves That Target Both Your Core And Glutes

From dashing around the track to grooving on the dance floor or simply tackling your weekend to-do list, the strength to power through it all stems from your lower body. This article guides you through a 16-minute lower-body workout designed to build strength in your calves, hamstrings, glutes, and core, essential for powering you through your daily activities.

To awaken key muscle groups, start with a two-minute warm-up. This includes stretching your hamstrings, glutes, and quads, followed by side lunges and ground scoops to reinforce your inner thighs and hip mobility. Elevate your heart rate and test your endurance with dynamic moves like running in place, high knees, and shuffling squat jumps.

Dynamic warmups serve a crucial role not just in preparing your muscles for the workout but also in improving flexibility and range of motion, essential for daily functional movements like ascending stairs or carrying groceries.

Throughout the 16-minute routine, emphasize the significance of tuning in to your body’s signals and provide modifications to alleviate knee and hip strain, along with progressions for those seeking more challenge. Continue reading to master the 4 essential moves for this workout.

4 moves to strengthen your lower body

1. Lateral lunges

Start by standing with your feet together at one end of your mat, holding dumbbells by your sides. Step out to the side with one leg, lunging down while lowering the dumbbells smoothly to the ground. Ensure you engage your extended leg to propel yourself back up, focusing on strength and extension rather than momentum. Keep your chest lifted and heels rooted throughout to maintain stability. Repeat for 30 seconds before switching sides.

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2. Squat to overhead press

Position your dumbbells above your shoulders with your feet slightly wider than hip-width apart. Descend into a deep squat while keeping the weights close to your shoulders, then push them overhead as you rise. Aim to achieve a deep squat to maximize power generation, advised by a fitness trainer.

3. Glute bridge march

Lie on your back on a mat without weights, with shoulders and feet flat on the ground, knees bent, and hips raised. Engage your glutes and core, then lift and march your legs towards the sky with flexed feet. This move strengthens the glutes, but it’s crucial to maintain level hips, engaged core, and controlled range of motion for optimal benefits.

4. Split squat

Stand with staggered legs, one foot in front of the other, front foot grounded and back heel lifted, dumbbells by your sides. Perform a squat with weights hanging low, then extend back up. Alternate sides after 30 seconds, focusing on controlled movements and a slow tempo. Lower into the squat for 3 seconds before swiftly driving back up.

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