Lower-body workout - Intermediate Lower-body workout - Intermediate
Centr Team
26 Aug 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.
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.
