this one is perfect if you want to stick to one piece of equipment, and is also great to do in the gym or at home!

as usual, let me know if you have any questions or need any substitutions :)

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

do the reps on each side!

Staggered Deadlift

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.

Goblet Squats

Hinge hips back for RDL
Squat down for squat
1 rdl + 1 squat = 1 rep
Chest up

RDL to Squat

Chin tucked, eyes forward
Squeeze glutes at top

Dumbbell Hip Thrusts

keep feet flat on the ground, push up against the ground and come to a slight squeeze in the glutes

do reps on each side

Single Leg Hip Thrusts

You can use a plate, base of a dumbbell, or small platform 
Feet at a more narrow stance

Elevated Heel Squat

this cardio is optional! but i included it in my workout. 

do a steady pace on the stairmaster (whatever that might look like for you) 
try to avoid holding onto the bars! i do this by playing a ridiculous amount of solitaire or distracting myself with tiktok

Stairmaster, steady pace

dumbbell only legs🏃🏼‍♀️

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

Anonymous

Resistance Band Glutes

30-min Quads

Resistance Band Lower Body and Core

Booty n Hammies

Booty Werk

30-minute Glutes

lower body

Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

dumbbell only legs🏃🏼‍♀️

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