New Lower Body Exercise Routine

Do you need a change up from your normal lower body exercise routine of squats? Check out this lower body routine that doesn't include any squats, but still reaches all the muscles in your legs for a great workout! When working out your lower body, it is important to focus on all of the muscles, including your hips and hamstrings, to get a quality workout. You need strong legs and glutes in order to properly function everyday. Everything from sitting, walking, bending down or walking up the steps uses all the muscles in the lower body, so keeping them strong in critical. Without staying strong, we potentially can start having low back pain which can lead to injury.

• Glute Bridge

• Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. 

• Gently exhale and lift your hips up off the floor. Press your heels into the floor for added stability.

• Inhale and slowly lower yourself back to your starting position

• Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

• Hip Hinge

• Stand with your feet shoulder-width apart, toes pointed forward or slightly outward. Take a light bar and place it behind your head, grasping one end with one hand above your head and the other end with your opposite hand in the small of your back so that your hand touches your low back. Stand up straight so the bar is in contact with 3 points: the back of your head, the point between your shoulder blades and right above your tailbone.

• Gently exhale. Shift your weight onto your heels, push your hips back toward the wall behind you and hinge forward at the hips. Bend forward at the hips until your torso is midway between vertical and parallel to the floor. Allow only slight bending at the knees throughout this movement. The bar must remain in contact with the 3 points on your at all times to prevent arching

• Step Ups
• Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
• Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. 
• Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
• Repeat with the right leg and then perform with the left leg.

• Rear Lunges
• Stand with 2 dumbbells by your side
• Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. 
• Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.

• Lateral Lunges
• Begin by standing with your feet shoulder width apart, hands on hips. 
• Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible. 
•  Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set.