Written and programmed by Lindsay Gomes, Certified Personal Trainer and Program Master , Founder & Owner Foxyfitmama Training
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
This routine is great for someone who wants to target the glutes, hamstrings, and quads as well as the abductors and adductors but has limited equipment available. These exercises can be performed with light weight or even no weight if you are just starting out, or getting back into strength training.
Warming up and priming the lower body muscles is important to ensure you get the most out of your workout. Start with Side Banded Walks to warm-up, then go right into the exercises.
Equipment Needed
Dumbbells, a weighted plate (if available), a resistance booty band, a box or step
Warmup: Banded Side Walks (not shown)
2 sets x 10 reps each direction, Rest Time: 60 secs
Place a resistance band around your legs, just above your knees. Stand with feet hip-width apart, knees slightly bent, and core engaged. Take steps to the side with your right foot, maintaining tension on the band until you have finished the reps. Repeat the same movement with your left foot. Keep knees bent, hips level, and avoid leaning or tilting.
Front Dumbbell Squat
2 sets x 12-15 reps, Rest Time: 60 secs
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing inward, and your elbows should be pointing forward. Engage your core and keep your chest up as you begin to lower your body into a squat position. Push your hips back and bend your knees, as if you are sitting back into a chair. As you lower down, make sure to keep your weight on your heels and your knees tracking over your toes. Aim to lower until your thighs are parallel to the ground. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Keep your core engaged and maintain an upright posture throughout the movement. Repeat for reps.
Split Squats
2 sets x 10-12 reps per side, Rest Time: 60 secs
Stand with feet hip-width apart, holding dumbbells. Step forward with right foot, creating a staggered stance. Keep upper body straight and engage core. Lower body by bending both knees. Pause, then push through front heel to return. Repeat for reps, then switch to other leg, complete reps, and continue alternating sides for sets.
Pro Tip: Focus on maintaining proper form throughout the movement. This includes keeping your chest up, shoulders back, and core engaged. Additionally, make sure to push through your front heel as you return to the starting position to fully engage your glutes and quadriceps.
Dumbbell Deadlift (not shown)
2 sets x 12-15 reps, Rest Time: 60 secs
Stand with feet shoulder-width apart, holding dumbbells with an overhand grip. Engage core muscles and keep back straight. Bend knees slightly and hinge at hips, lowering dumbbells close to ground. Pause, then push through heels to stand up, squeezing glutes. Repeat for reps.
Pro Tip: Focus on maintaining proper form throughout the movement. This means keeping your back straight, engaging your core, and hinging at the hips rather than rounding your back.
Step-Ups (not shown)
2 sets x 12 reps, Rest Time: 60 secs
Start by standing in front of a sturdy bench, step or box with a dumbbell in each hand, palms facing your body. Place one foot firmly on the bench or step, ensuring that your entire foot is on the surface. Push through your heel and lift your body up onto the bench, straightening your leg and bringing your other foot up to meet the first foot. Keep your core engaged and your back straight throughout the movement. Step back down with the same foot, lowering your body back to the starting position. Repeat for reps then switch sides.
Glute Bridge
2 sets x 20 reps, Rest Time: 60 secs
Lie down on your back with your knees bent and feet flat on the ground. Place a weight plate on your hips, holding it securely with your hands. Engage your core and squeeze your glutes as you lift your hips off the ground, pushing through your heels. Your body should form a straight line from your knees to your shoulders. Hold the bridge position for a few seconds, focusing on squeezing your glutes at the top of the movement. Slowly lower your hips back down to the starting position, maintaining control throughout the movement. Repeat for reps.
