Lower-body workout - Beginner Lower-body workout - Beginner
Centr Team
22 Sep 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
Target: Core, shoulders, glutes, back
Form tips:
- Engage your core and glutes, and keep your hips tucked in.
- Your arm should be to hold your body in a straight line from head to toe.
Leg presses (low)
Target: Quads, glutes, hamstrings, calves, core
Form tips:
- Keep your feet fairly close to ensure your quads are working.
- Breathe in as you lower the weight, keeping your core engaged to support 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.
Split bulgarian squat
Target: Glutes, quads, hamstrings, core
Form tips:
- Your rear foot should be elevated around knee height or below, to allow you to squat in a comfortable range.
- Tuck your hips in and keep your glutes engaged on your rear leg to help retain stability.
- Keep your front knee soft and aligned with your toes.
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.
