Quick Lower Body Home Workout

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Hi Everyone!

I hope you’re ready for a new workout! This is a Quick Lower Body Workout. All you need is a chair (or other sturdy surface) and some Dumbbells. If you don’t have the dumbbells, you can complete the exercises with body weight.

This routine utilizes several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

My body felt tired during this workout, and I found it very challenging! I hope you do too! It’s the challenge that makes us stronger!

Have fun!

Melissa

Fit Fashion: The top and pants I am wearing in today’s video are from www.Affitnity.com. You can get 15% off any Affitnity products with the code BenderFitness at checkout. My shoes are the Brooks Glycerine.

Repeat 1-3X. Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

  1. Sit to Stand (Right)
  2. Sit to Stand (Left)
  3. Split Squat (Right)
  4. Split Squat (Left)
  5. Elevated Runners Lunge (Right)
  6. Elevated Runners Lunge (Left)
  7. Single Leg Toe Tap Step Up (Right)
  8. Single Leg Toe Tap Step Up (Left)
  9. Elevated Glute Bridge (Right)
  10. Elevated Glute Bridge (Left)
Lunge Jump

Lunge Jump

Jump Squat

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Elevated Runner's Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner's Lunge Lift: Part 2

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

Elevated Glute Bridge: Part 2

9 thoughts on “Quick Lower Body Home Workout

  1. Chelsea

    Ouch!! This is my new fav lower body workout! Done with round 1. Round 2 and 3 coming up next after I drink some water and mentally prepare myself for this again hahaha!!

  2. Marina

    Holy Crap on a Cracker! This was brutal. Did 2 rounds then finished it up with 1000meter run, 50 sumo deadlifts with high pulls 20 lbs, 1000meter run, and a 2 min plank. Ouch, ouch, ouch! Hurt so good.

  3. Axel

    I did this workout twice after the 10 minutes lower body HIIT and my legs felt like walking with 50 lbs bags of cement attached to them! It was an awesome workout!!!!

    Keep up the excellent work with this site!!! Thanks!!!!

  4. Heather Poletti

    I feel like in order to have a great talking but you need to be a runner. I’ve tried running and I just get headaches and neck pain. What are some suggestions you have in order to gain a nice bottom without running.

  5. Heather Poletti

    I feel like in order to have a great butt you need to be a runner. I’ve tried running and I just get headaches and neck pain. What are some suggestions you have in order to gain a nice bottom without running?

    • benderfitness

      I actually found the opposite to be true! Before I started creating my own workouts I ran and did yoga, and even though my butt was little it had zero shape or firmness. It wasn’t until I started incorporating my workouts that I was able to add shape and lift.

      I actually found that speed walking on an incline gave my tush a lot more shape than running.

      Some things to do:
      1. Isolate your legs so that you are working one leg at a time. It will help correct any muscle imbalances.
      2. Focus on exercises that work your butt from every angle (IE Warrior Deadlift, Pendulum Squat, Plie Squat, Curtsy Lunge, etc) and make sure you get all planes of motion
      3. Add resistance if you aren’t already.

      I like this workout:

      Improve Your Rear View: Home Workout for your Butt, Legs and Thighs

      I hope that helps!

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