Lower-body workout - Advanced Lower-body workout - Advanced
Centr Team
28 Jul 2021
Sumo deadlift
Target: Glutes, quads, back
Form tips:
- Engage your core, keep your back straight and think about pushing the floor away as you lift up.
- Focus using your quads to drive your knees out, to stop them from caving in.
- As you stand up, your knees and hips should work together to lift.
- Squeeze your glutes as you rise up.
- If you're a beginner, close your fists around the bar to ensure it doesn't slip.
Plank on elbows
Target: Core
Form tips:
- Set up with your elbows directly under your shoulders.
- To maximize your core activation, tuck in your butt and squeeze your glutes.
Leg presses (high)
Target: Glutes, hamstrings
Form tips:
- Maintain a neutral spine and strong, activated core.
- Ensure your butt stays firmly planted as you lower the weight to prevent straining your lower back.
Calf press
Target: Calves
Form tips:
- As a small muscle group, it's important you don't overload your calves – start with a lighter weight.
- Aim to raise and lower to full height and depth, as much as your ankles will allow.
Standing in place lunges
Target: Quads, glutes, hamstrings
Form tips:
- Keep your core engaged and stable.
- Your knees should always point in the same direction as your toes to keep them from caving in.
- Control your lunges and don't rush through the movement – balance is key.
Glute bridge
Target: Glutes, hamstrings, core
Form tips:
- Initiate the movement by tucking in your hips and peeling your spine off the floor starting from your butt.
- Squeeze your glutes together as you lift up.
Dumbbell bench step-ups
Target: Glutes, quads, hamstrings, calves
Form tips:
- Select a box that allows you to perform step-ups with good form – it should not be too high.
- When stepping up, place your whole foot on the box to generate force.
- Stay in control of your speed to maintain balance.
Squat jump into lunge
Target: Glutes, quads, hamstrings, calves, core
Form tips:
- Set up with your feet hip-width apart and core engaged – this will help you land steadily.
- Knees should point in the same direction as your toes to avoid caving in.
- Control every lunge for a smooth transition between lunges and jumps.
