Did you find that your workouts were lacking over this last year or that you were not quite as motivated as you were hoping to be? Did your body lose a little definition due to putting on some unwanted pounds or are you finding that your clothes fit a little more snugly than you would like? If so, then you are not alone. I have spoken to many people who lost the motivation to workout once gyms closed in 2020—and unfortunately have found themselves in a workout rut since.
I’m truly hoping that these four lower body exercises, which can be done in a gym, in the comfort of your home, or your favorite outdoor location, can motivate you! I hope they help you to get on your feet—and to use your glutes for more than just sitting upon!
Moving our bodies every day is so important for our well-being. In fact, exercise is so much more than just a physical act. It helps us to look better, yes, but most importantly feel better and happier. A little movement each day can really add up to noticeable results and have you feeling more energized.
For the following exercises, you'll need a stability ball, a resistance band, a pair of dumbbells, and a kettlebell. The first exercise activates muscle groups throughout your lower body, including your quadriceps, glutes, hamstrings, and calves. The second exercise helps to sculpt the hard-to-target inner thighs and glutes. The third exercise works your glutes, as well as your hamstrings. Lastly, the fourth exercise works your glutes, quads, hamstrings, and hips. Your core should also be engaged during all exercises so that you protect your lower back and reduce the risk of injury.
Alright, so now I know you’re ready to ditch those excuses! Grab your water bottle and some weights if you have them. Let’s get to work!
Stability Ball Wall Sit
Place the ball between your back and the wall with your feet shoulder-width apart. Squat, rolling the ball up your back as you descend. Return to standing position. Complete 3 sets of 10 reps.
Reverse Curtsy Lunges with Dumbbells
With your feet shoulder-width apart, take a step back with your right leg, crossing it behind your left. Bend your knee and drop until your left thigh is nearly parallel to the floor. Keep your shoulders back. Return to start. Complete 3 sets of 10 reps per leg.
Wall Standing Glute Kickbacks
With your hands on a wall, plant your left leg. Lift your right leg directly behind you using your glute. You can choose to complete all reps on one side first or alternate. Squeeze your glutes the entire time for best results.
Kettlebell Swing
Pick up the kettlebell. Hinging your hips, pull the kettlebell back between your legs to create momentum. Keep your back straight and use your hips to drive the kettlebell up to shoulder height. Let it return between your legs. Complete 3 sets of 10 reps.