This Easy Lower Body Workout Will Sculpt Your Legs and Butt
Whether you want to increase your sports performance, lose weight, or just make everyday movement easier, strengthening your lower body is key. "Your legs are the wheels that carry you through the day, so you want them to be strong," says Gerren Liles, one of the founding trainers of MIRROR, a full-length mirror that streams 50+ live workouts each week and has an extensive library of on-demand workouts.
Many people call your core your foundation of strength, but Liles says your legs are its support center because your muscles work in tandem with each other to complete a movement. "When you're training with certain leg exercises, proper form requires things like core engagement to ensure safe and full range of motion. For example, when doing a deadlift, activating your abs is key to protecting your lower back and keeping your spine safe," he explains.
So how many times should you work out your legs? Liles recommends doing leg workouts three to five times a week, depending on your combination of strength, conditioning, and other modalities. "Your legs will often get quite the workout, whether it's through pure strength training or in a variety of formats, like HIIT, yoga, and barre," Liles says. However, he doesn't recommend doing the same type of leg exercises on back-to-back days, like doing deadlifts today and tomorrow. "You want to give them at least a day to recover and rebuild the muscle fibers from lifting," he says.
From your butt to your thighs to your calves, this lower-body workout will hit every muscle in your bottom half—and then some. Do this lower-body workout designed by Liles at least three days a week.
Time: ~20 minutes
Reps: 6 to 12 reps for 3 to 5 rounds
Equipment: 1 heavy dumbbell, 1 pair of medium-heavy weights, a yoga mat, and a pair of gliders or small hand towels.
Apparel: ALO Yoga Unity 2-in-1 Shorts in Hunter/Dary Grey Marl, ALO Yoga Amplify Seamless Muscle Tank in Hunter Heather, and APL's Men's Techloom Breeze Knit Lace-Up Sneakers
(Tyler Joe)Get it done in 20 minutes!
