That's 1 rep. First and foremost, working your leg muscles will improve the strength and flexibility of your body's foundation. When your foot touches the floor… Stand with your feet together, holding a dumbbell in each hand, arms by your sides. The 4 Worst Morning Habits You Should Definitely Stop TODAY . Your diet must also change. Ad Choices, An Easy-to-Follow Lower-Body Strength Routine for Beginner Weight Lifters. She now has competed in three powerlifting meets and recently brought home her first gold medal. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. This is the starting position. "I typically slide it through my feet and above my ankles for monster walks, lateral walks, and backwards walks." If you're looking for lower body exercises that adds more size and symmetry to your lower body muscles, then you need to read this article. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. April Nicole Henry, a strength athlete, mother, and wife who was born and raised in New York. We asked Alyssa Expósito, certified personal trainer in New York City, to put together a lower-body strength workout that's perfect for a beginner lifter. When you tackle a lower body workout, you’ll be focusing mostly on leg workouts that strengthen your thighs and calves. However, a lower body workout can also be great for strengthening your hips, glutes, and core, as … Think about keeping the majority of your weight in your heels to better activate your glutes and hamstrings. Demoing the moves is April Nicole Henry, a strength athlete, mother, and wife who was born and raised in New York. Stop when your torso is just above parallel to the floor. All of these are important movement patterns to master so you can move efficiently both in the gym and throughout everyday life. The workout below has only four exercises, all of which you'll notice (as you start exploring more strength workouts) pop up in one way or another in many routines. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. Stand with your feet about shoulder-width apart, toes slightly turned out. Stylists: Rika Watanabe, Tiffany Dodson. © 2020 Condé Nast. Hair grooming: Yukiko Tajima. All rights reserved. Lateral Lunge. What Do Lower Body Workouts Target? Runner’s Diet • 9 Foods for Runners. Take a big step (about 2 feet) out to the right. Amy is a freelance writer who covers health, fitness, outdoors, and travel. This is the starting position. Do this 15 fat-reducing, spirit-lifting lower body exercises every alternate day to see visible results in three to four weeks. Build a strong foundation with these basic moves. You may either go on intermittent fasting or include these superfoods in your diet. 4 sources . Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position. Crisscross your arms to hold it more securely. If you need an idea, here's a five-minute one you can try. April is wearing a Perfect Moment sports bra, similar styles at; Crane & Lion leggings, similar styles at; and Asics DynaFlyte 2 sneakers, $45 (originally $130), in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Bend your knees and push your hips back as you lower into a squat. Stand with your feet together, holding a dumbbell in each hand, arms by your sides. She holds a B.A. Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart. Henry started her fitness journey about 10 years ago after giving birth to her daughter and soon after, discovered powerlifting. And whether it’s a buddy’s couch, a line of scrimmage, or a person on the worst day of their life, a strong deadlift can get it moved. Once you've built a good base, you'll be able to start increasing the weight you lift from there.