Three-Move Leg & Glute Workout for Strength
- Think you need a long list of exercises and fancy machines to strengthen your lower body?
- When we say smartly chosen exercises,we specifically mean compound exercises.
- If you're wholly new to strength training, you can do this workout with just your bodyweight (like Kayla in the video above), doing each exercise at a tempo...
Short & Sweet Lower Body Workout by Kayla Itsines
Table of Contents
What is This Workout?
Think you need a long list of exercises and fancy machines to strengthen your lower body? Think again. Less can be more. What you really need are smartly chosen exercises and teh right amount of intensity. This workout from Sweat App Founder, Kayla Itsines, may feel short and sweet, but it ticks off all your lower body muscles: quads, glutes, hamstrings and calves – job done.
The Power of Compound Exercises
When we say smartly chosen exercises,we specifically mean compound exercises. these are multi-joint movements that target multiple muscle groups at once – like a squat – rather than isolation exercises that work one muscle – like a leg extension. As they hit so many muscles at once, they deliver the best bang for your buck, helping you get stronger, quicker, with fewer exercises.
Why Choose Compound Exercises?
- Efficiency: Work multiple muscle groups concurrently, saving time.
- Strength Gains: Promote greater overall strength and power.
- Calorie Burn: Increase metabolic demand, leading to higher calorie expenditure.
- Functional Fitness: Mimic real-life movements,improving everyday activities.
The Workout Routine
If you’re wholly new to strength training, you can do this workout with just your bodyweight (like Kayla in the video above), doing each exercise at a tempo – lowering for two seconds and holding for two seconds.Alternatively, you could use some light free weights, like a pair of dumbbells or a kettlebell. If you’re more experienced or in the gym, you can opt for heavier weights or even a barbell. Perform three sets of each exercise below, starting with squats first. Rest for 90-120 seconds between sets and then two minutes before moving on to the next exercise. Here’s what you’ve got:
| Exercise | Sets | reps | Rest (between sets) | Equipment |
|---|---|---|---|---|
| Squats | 3 | 8-12 | 90-120 seconds | Bodyweight, Dumbbells, Kettlebell, Barbell |
| Reverse Lunges | 3 | 10-12 per leg | 90-120 seconds | Bodyweight, Dumbbells, Kettlebell |
| Glute Bridges | 3 | 15-20 | 90-120 seconds | Bodyweight, Dumbbells, Resistance Band |
| Calf Raises | 3 | 15-20 |