If you’re looking for a challenging routine to really smoke your legs and glutes, a lower-body workout with no equipment might not be the first option you think of. But it’s a misconception that you need equipment like barbells, dumbbells or even resistance bands to really make your muscles work.
It all comes down to the lower body exercises you choose and how you program your workout, ACE-certified personal trainer Sivan Fagan, C.P.T., owner of Strong with Sivan, tells SELF.
“You might think lower-body bodyweight exercises aren’t so challenging, but once you switch to unilateral work, that makes all the difference,” Fagan says. Not only do single-leg moves feel more intense (after all, they double the amount of time you’re working), but they also serve another important function, too: They help promote stability in your core and your pelvic region, which helps your spine, and your body overall, stay safer while lifting.
Choosing unilateral leg exercises is a simple way to make a lower-body workout with no equipment feel more intense, but how you program your routine matters, too. Supersetting or tri-setting (performing two exercises or three exercises, respectively, back to back without rest) increases time under tension, which also increases the intensity, says Fagan.
In order to get a well-rounded lower-body workout without equipment, the same guidelines apply as they would for any lower-body routine: You want to make sure you’re choosing moves that hit all the major lower-body movement patterns, says Fagan. That’s why in the workout she created below, you’ll perform a squat variation (which works your quads), a hip-hinge variation (which hits your hamstrings), a bridge pattern (focusing on your glutes), and a hip external rotation (working your hip abductor muscles).
Ready for a lower-body workout with no equipment you can do anywhere? Here’s what you need to get started.
The Workout
What you need: An exercise mat for comfort, and a sturdy step or box. (OK, so that is some equipment, but chances are high you already have something that fits the bill hanging around your house. If not, you can omit the step.)
Exercises
Superset
Bulgarian split squat
Warrior balance
Triset
Feet-elevated glute bridge
Marching glute bridge with leg extension
Side-plank clamshell
Directions
For the Superset, complete 10-12 reps per side of each exercise. Rest 1-2 minutes between rounds. Complete 3-4 rounds total.
For the Triset, complete 12-20 reps of the feet-elevated glute bridge and the clamshell per side, and 8-15 reps per of the marching glute bridge. Rest 1-2 minutes between rounds. Complete 3-4 rounds total.
Demoing the moves below areCookie JaneeGIFs 1-2), a background investigator and security forces specialist in the Air Force Reserve;Hejira Nitoto(GIF 3), a mom of six and a certified personal trainer and fitness apparel line owner based in Los Angeles;Grace Pulliam(GIF 4), an aerial yoga and Vinyasa yoga teacher in New York City; andJessica Collazo(GIF 5), a fitness enthusiast with a background in boxing and bikini competitions.
This means, you take one article, and you use the article distribution system. It will generate thousands of unique versions of your article, and publish those unique articles to hundreds of websites that are related to your niche.
Take a look at our comprehensive guide to the best and most popular information ebooks and products available today on Detoxing, Colon Cleansing, Weight Loss and Dating and Romance. They are all in one spot, easy to find and compere to make a quick selection for the product that best fits your needs or wants.
So browse through a category and make your preferred selection and come back here to read more choice articles and get a few more helpful tips on ways to help your enhancement.
As an Amazon Associate I earn from qualifying purchases. “saubiosaubiosuccess.com is a participant in third party affiliate and advertising programs; The Amazon Services LLC Associates Program, Awin network, and other affiliate advertising programs are designed to provide a means for sites to earn advertising fees and commissions by advertising and linking to products on other sites and on Amazon.com. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates.”
We use anonymous cookies and various 3rd-party services to optimise and to offer you a better, more personalised, browsing experience with advanced accessibility enhancements.
Dismiss
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
.jpg "15 Dumbbell Back Exercises to Help You Build Strength and Improve Posture")
