Lower-body workout - Beginner Lower-body workout - Beginner
Centr Team
26 Aug 2021
Conventional deadlift
Target: Full-body, with a focus on hamstrings, quads, glutes, lower back, traps
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- When standing up, your knees and hips should work together to lift.
- Keep your core engaged and back straight.
- Focus on driving the ground away with your firmly-planted feet.
- Remember to squeeze your glutes at the top of the lift.
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.
Reverse lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Keep your butt tucked in and core engaged as you lunge back to avoid arching your lower back.
- Balance is key – stay in control and try not to rush through the lunge.
Dumbbell goblet squat
Target: Core, hamstrings, quads, glutes
Form tips:
- Dumbbell should be centered and remain close to your chest.
- Don't let your shoulders hike up when holding the weight.
- Keep a straight back and activated core as you squat down – no rounding or arching your back.
- Only squat down only as far as you are comfortable.
