Lower body (beginner)

Hello everyone!

 I've put together a lower body workout. It is suitable for beginners, but it can also be done by the ones that are advanced. Just increase the weights and you're going to feel it more in your muscles. 

Each exercise has a short demonstration video, so that you do them right. You can use dumbbells, plates or any other weights that suit you!

Have fun!

 1. Mobility & Warm-up

Ankle rocks (alternating left/ right) x10 each side 

https://www.youtube.com/watch?v=sllF_JDtOfA

Touch to squat x12

https://www.youtube.com/watch?v=6-AfyObO708 

Leg swing (l/r) x12 each side

https://www.youtube.com/watch?v=naW8u72lOzI

2. Leg press     4x15

Don't extend the legs completely when you push. Inhale, then exhale when you push. Push in your heels to feel it also in the glutes.

Start without weights then add more according to your strength.

https://www.youtube.com/shorts/LG2L25PkeYU 

3. Reverse lunge     3x12 each side

Try to form a 90 degrees angle in your knees when doing this exercise. Contract the lower abs and keep the back straight.

https://www.youtube.com/shorts/n9kpJ1HE4GU

4. Goblet squat with elevated heels     3x12

Elevate your heels to get more range and to hit your quads. Keep the back straight, control the move. Hug the elbows against the weight.

https://www.youtube.com/shorts/Q2BpZondiCo

5. Hip trust dumbbell     4x15

Keep the back straight and contract the abs. Contract glutes at the top. Push in your heels.

https://www.youtube.com/shorts/hm_UVD6SUeA

6. Walking lunges (bodyweight)     2x16

Kick your foot far enough to get the right angle in your knee. Push in your heels.

https://www.youtube.com/shorts/i9D6hgtvbEA

Let's go!