Fit Jetts

Leg and Glute Hack Power Packed 5 Lower Body Workouts


Are you looking for various techniques to keep your lower body workouts routine more beneficial ? With our challenging lower body  workouts, your quest is over! Power-packed 5 lower body workouts.  This workout’s flexibility, allows you to carry out it in and out of the gym, is a reward. 

The lower-body exercises in this workout are unique since they require little to no equipment, so you can easily fit them into your schedule no matter where life takes you. We’ll cover over plenty of exercises to help you achieve a steady pulse and feel the heat in your lower body.

Stretches, supersets, strength training, and warm-up routines are all included in this lower body recharge workout. Without pausing between exercises, you perform a superset workouts.


Lower Body Workouts Instructions

1. Start by doing a brisk 10- to 15-minute walk, cycle, row, or jog for your warm-up.

2. Perform 1-3 warm-up sets of each workouts while taking a 30-second break in between rounds.

3. Stretch for ten minutes to relax your muscles and tendons after your warm-up practice.


Exercise #1: Squats
  • Have both of your feet hip-width apart and your toes pointed front, stand up straight.                                                                                           
  •  Bend your knees and push your hips back.                                                                                                                                                                   
  • Tighten the muscles in your stomach, bring your shoulders back slightly, and lift your chest subtly.                                                                                                          
  • Allowing your torso to tilt as you squat, lower yourself as if you were sitting in a chair.                                                                                                 
  • After 15 seconds, keep your body in this position, then lift yourself back up by straightening your legs.                                                               
  • With 4 sets of 15 reps, immediately begin the following repeat workout.

Exercise #2: Single Leg Hip Raises

  •  Put your feet hip-width apart and stand tall. Activate your centre.                                                                                                                                                                                                                               
  • Lean forward with your right leg. So that your heel touches the ground first, begin to move your weight forward.                                                                                          
  • Squat down until your right shin and thigh are vertical and parallel to the floor. As long as the knee doesn’t extend over the right toe, a slight forward displacement is acceptable. If mobility permits, keep weight on right heel and tap left knee lightly to floor.                          
  •  Drive back up to the starting position by pressing into the right heel.                                                                                                                                                                                                       
  •  Continue on the opposite side workouts .                                                                                                                                                                          

Exercise #3: Forward Lunges

  • Right knee bent and foot flat on the floor while you lay on your back.                                                                                                                                                                                                       
  • Lift the left leg so that it is level to your right thigh.                                                                                                                                                                                                                                                                                                                                                                                   
  • As your left leg is raised, engage your core and lift your hips.                                                                                                                                                             
  • Repeat by switching legs.                                                                                                                                                                                                                                                                                                                                                                                                                              
  • Perform 4 sets of 10 repetitions on each leg workouts.

Exercise #4: Good Mornings

  • Put your feet shoulder-width stetched and angle your knees a little as you stand.                                                                                                                                                                                                                                                                                                                                                                                        
  • Place a barbell of your option on your upper back so that it near to your shoulders after you are in the proper posture.                                                             
  • Maintain a long, slightly arched spine.                                                                                                                                                                                                                                                                                                                                                                                                                                                                        
  • Take a deep breath in and tilt your hips to propel yourself backward.                                                                                                                                                   
  • When your upper body is parallel to the floor, halt this motion.                                                                                                                                                             
  • To get back to your starting position, elevate your torso while maintaining core stability.                                                                                                        

Exercise #5: Calf-Raises

Standing with your feet shoulder-width apart and toes pointed forward on a yoga or exercise mat. Standing calf raises can be done on the floor if you don’t have a mat. Even better, consider utilising a standing desk.

Handlebars on some trampolines are helpful for performing this workout as well. Maintain a straight back, lowered shoulders, and pulled-in abs.

  • Slowly raise your heels while maintaining extended (but not locked) knees.                                                                                                                                  
  • When you can stand as much on the tips of your toes as possible, pause for one second.                                                                                                      
  • To go back to where you started, bring your heels down to the floor.
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