Lower body exercises to do at home

Holly Braithwaite PT shares a lower body workout ideal to try during lockdown.

IT’S NOT BEEN AN EASY FEW WEEKS but we all need to make time for some self-love. Whether that’s 20,30 or 60 minutes – just give yourself time to switch off from everything going on in the world and focus on yourself.

Take that break away from the kids or better yet include them and let them stay active too.

We’re going to focus on working our lower body parts. These exercises are all easy to perform – especially when you’re stuck at home.

I’ve run through the four lower body exercises below. Let’s try doing them 3-5x a week, along with the core exercises from last month’s issue.

1. Squats

Working the lower body begins and ends with the squat. While it primarily works the glutes, the squat engages every muscle from the floor through to the small of the back.

It’s far from easy and if performed wrong it can do more harm than good, so let’s go through the basics to making the perfect squat.

Place your knees shoulder-width apart, keep your back straight, and drop your hips until they’re parallel with your knees – imagine yourself dropping into a chair.

Once you’re parallel, push off the floor, keeping your weight into your heels, not your toes, and pushing your knees out – not letting them cave in.

Now we have perfected the squat let’s try doing 50 reps.

Keep it slow so you don’t lose technique. Go down for the count of 3 and up on one.

2. Jump squats

Repeat the same technique from above but add a jump – making sure to take off and land with bent knees.

25 reps.

3. Lunges

Lunges reinforce stability and provide functional strength which you’ll use every day of your life.

Start with your feet shoulder-width apart. Take a step back, dropping your hips until both knees are parallel with the hips. Push off with your forward foot and return to the original position.

Repeat 15x on one leg then change legs again. Keep it slow so you don’t lose technique. Go down for the count of 3 and up on one.

4. Jump lunges

Repeat as above but again add a jump – landing low and keeping your chest upright.

Do all the exercises one after another and then repeat 5x.

Remember you will never regret a workout and your mind and body will thank you for it ❤️

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