Skip the Gym: These Lower Body Moves Work at Home, According to a Personal Trainer
Why train the lower body
Working the legs, glutes and hips helps strengthen muscles, bones and joints. These areas can decline with age, making lower-body strength useful for staying active. The article also links strength training with better balance and mobility, and with helping prevent pain and falls. Exercise in general supports heart and overall health, as well as sleep, digestion and mood.
Equipment and workout timing
The recommended equipment includes dumbbells, a small loop resistance band and a long loop resistance band. The exercises are intended for home use. Work for 45 seconds on each move, then rest for 15 seconds before moving on. Complete three sets of five chosen exercises, with 30 seconds to one minute of rest between sets.
Moves beyond squats
The exercise instructions include several stances and resistance-band setups, alongside dumbbell work. The movements target the lower body through different positions rather than relying only on squats. Other directions describe balancing on one leg while rotating the torso, stepping into a curtsy, hinging at the hips and using a mini band above the knees. Some moves are performed on both sides for 45 seconds each.
Key points
- Lower-body strength work targets the legs, glutes and hips.
- The suggested equipment is dumbbells and two types of resistance bands.
- Each move lasts 45 seconds, followed by 15 seconds of rest.
- The routine calls for three sets of five selected exercises.