Lower-body workout - Intermediate Lower-body workout - Intermediate
Centr Team
22 Sep 2021
Barbell RDL
Target: Glutes, hamstrings, back, lats, core
Form tips:
- You want to feel this move working your glutes and hamstrings (not your lower back), so focus on driving your hips back as far as you can while keeping your back straight.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
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.
