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  • Helvin Boateng

Muscle Builder Lower Body Workouts

Updated: Feb 1


Looking for an easy-to-do workout to help improve the core muscles such as your quadriceps, hamstring, and lower area of your body with no equipment needed? Check out these three muscle-building workouts that are effective for the hips, knees, and ankle joints.


 


SCISSOR KICK



Referred to as flutter kicks focus on your lower body and target multiple muscle groups for core strength and to help the body with stabilization and balance.


INSTRUCTIONS


  1. Lie on your back with your arms down by your sides.

  2. Lift one leg straight in the air and place the other leg hovering over the ground like a “V” shape.

  3. Continue alternating until you’ve completed all reps. Keep your lower back pressed to the floor.


LYING LEG LIFT



This workout is used to target the core muscles, more specifically the abdominal muscles. Great to do at home and requires no equipment. It improves the strength and flexibility of your lower back and hips as well as burns calories.



INSTRUCTIONS


  1. Lie on your back, legs straight and together elevated just above the ground.

  2. Keep your legs straight and lift them all the way up high as you can until your butt comes off the floor.

  3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment and don't let them touch the ground.

  4. Raise your legs back up. Repeat.


GLUTE BRIDGE


Known to most as the pelvic lift, is an exercise for the lower back of your legs, hips, and gluteal muscles. It helps to strengthen your entire torso that is great to do at home/at the gym and requires only a mat to get started. It is very effective to help burn belly fat. In addition, it also strengthens the neck, spine, chest, and hips.


INSTRUCTIONS


  1. Lie on your back, with your palms down and hands at your side.

  2. Lift your hips off the ground and bend your knees with your feet on the ground.

  3. Squeeze your glutes hard and keep your abs drawn in, hold for 4 seconds before easing back down to the starting position.


 

REPETITIONS



Beginner


2-3 sets of 10-15 Reps


Intermediate


4-5 sets of 20-25 Reps



Advanced


10-15 sets of 30-35 Reps



 


BENEFITS


  • Strengthens your core muscles

  • Strengthens your hamstrings

  • Helps to reduce back pain

  • Enhances your balance and flexibility



Overall, these 3 efficient workouts are key to strengthening your core muscles and improving your body as a whole. They are simple to do and can help to reduce certain pain within the lower extremity of the body.