Workout Wednesday: Lower Body


Workout Wednesday: Lower Body

Looking to strengthen and tone your lower body? Then our very first Workout Wednesday post is right up your alley. Each of these four workouts – the leg extension, leg press, dumbbell front squat, and dumbbell step-up – should consist of at least two sets and, altogether, take you somewhere around 20 minutes to complete. Based on your fitness level, make your workout shorter or longer by adjusting the number of repetitions. Happy workout!

  • Exercises: 4
  • Length: 20 minutes
  • Focus: Lower body including the gluteus maximus, hamstrings, legs, quadriceps, thighs

Leg Extension

Leg Extension Part 1

Leg Extension Part 2

  • Muscles worked: Quadriceps
  • Reps: 8-12
  • Sets: 2-3

After choosing your weight and sitting down with your legs under the pad (make sure it is just above your feet), hold onto the side bars. Once you're ready, extend your legs with the rest of your body still, pause, and lower the weight back to your starting position.

Leg Press

Leg Press Part 1

Leg Press Part 2

  • Muscles worked: Quadriceps, gluteus maximus, hamstrings
  • Reps: 8-12
  • Sets: 2-3

Place your feet about hip-width apart on the foot plate, forming a 90-degree angle at your knees. Hold onto the handles and push the foot plate away from your body by extending your knees and hips. Remember to keep your feet flat on the foot plate.

Dumbbell Front Squat

Dumbbell Squat Part 1

Dumbbell Squat Part 2

  • Muscles worked: Gluteus maximus, legs
  • Reps: 8-12
  • Sets: 2-3

Depending on how much weight you'd like to use, the dumbbell front squat can also be performed with two dumbbells (one in each hand). As you shift your hips back and downward with your knees bent, make sure your weight is in your heels and that your chin is parallel to the ground. Once your thighs are about parallel to the ground, return to your starting position.

Dumbbell Step-Up

Dumbbell Step Up Part 1

Dumbbell Step Up Part 2

  • Muscles worked: Gluteus maximus, thighs
  • Reps: 8-12
  • Sets: 2-3

You'll get the most benefit out of the dumbbell step-up by keeping your right or left leg (depending on which foot is going to be first on the platform) planted and pushing to raise your body without too much forward movement. To bring your body back down, step backwards and place your first foot back in on the ground before returning the rest of your body to the starting position.

About Shelby Handran

Personalized Health and Fitness LogoShelby, who's worked in the fitness field for 14 years, has worked with clients on several different platforms from fitness classes and corrective exercise (CES-Corrective Exercise Specialist) to nutrition coaching (CNS-Certified Nutrition Specialist). He holds several certificates in personal training including NASM, ISSA, and NCSF, and runs Personalized Health and Fitness LLC in Woodinville, WA.

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Bryden McGrath
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Bryden McGrath enjoys everything the Pacific Northwest has to offer, from hiking to its picture-perfect sunsets.

Last seen: 2 years 1 week ago
Joined: 06/19/2013 - 14:20