Three exercises for a great lower body workout

1.
Goblet
​Squat

​Body focus	​Main Muscles	​Breathing	​Easier version
​Squat Knee dominant	Glutes, Quads, Hamstrings	​Inhale down	​Body weight squat

Goblet Squat Instructions:

1. Put one hand under each edge of the dumbbell and position it at chest height.
2. Push the hips back, bend the knees and squat down.
3. Keep your elbows inside your knees.
4. Once your thighs reach parallel with the floor, begin to reverse the movement.
5. Keep your core engaged throughout and drive your feet through the floor.
6. Drive back to the starting position, stand tall and repeat for the desired number of repetitions.
7. Keep looking straight ahead
8. Don’t have your knees go outside your toes

2.
Trapbar
Deadlift

​Body focus	​Main Muscles	​Breathing	​Easier version
Hip dominant	Glutes, Quads, Hamstrings	​Inhale up	​Single leg glute bridge

Trapbar Instructions:

1. Stand inside of the trap bar with feet hip width apart.
2. Push your hips back and reach down and grasp the handles using a neutral grip.
3. Drop the hips and pull up on the bar. Keep looking straight ahead (think of keeping a tennis ball under your chin throughout).
4. Drive through the whole foot and focus on pushing the floor away
5. Stand tall. Once you have locked out the hips, reverse the movement by pushing the hips back and down again.
6. Return the bar to the floor, reset, and repeat for the desired number of repetitions.

3.
Front
Lunge

​Body focus	​Main Muscles	​Breathing	​Easier version
Lower body	Glutes, Quads	​Inhale down	​Reverse lunge, split squat

Front Lunge Instructions:

1. Stand with your feet shoulder width apart and your arms by your sides.
2. Step forward with one leg and allow both knees to bend simultaneously.
3. Descend until the front knee barely touches the floor.
4. Don’t have your front knee come over/ in front of your toes.
5. Drive through the back foot and extend the knee as you stand up fully and return to the starting position.
6. Repeat for the desired number of repetitions.