Lower Body Exercises

Primary Muscles: Glutes, quads, adductors, core

How To: Stand with a wide stance and hold the kettlebell at your chest. Lower with control and drive through your feet to stand.

Progression: Increase kettlebell weight.

Modification: Reduce squat depth.

Primary Muscles: Glutes, hamstrings, hip stabilizers, core

How To: Stand on the center of the resistance band with one foot while holding the band with opposite hand. Hinge forward from the hips as you extend your opposite leg behind you. Keep your hips square, spine long, and standing knee slightly bent.

Progression: Add kettlebell resistance.

Modification: Use support for balance.

Primary Muscles: Glutes, quads, core, hip stabilizers

How To: Step backward into a lunge and rotate slowly over front leg while maintaining balance and control.

Progression: Elevate your front foot on a yoga block to increase your range of motion and stability challenge.

Modification: Perform the lunge without rotation.

Modification: Perform the lunge without rotation.

Primary Muscles: Hamstrings, glutes, posterior chain

How To: Hinge at the hips while keeping your spine neutral and shoulders packed. Lower with control, keeping the weight close to your body. Drive through your heels and squeeze your glutes to return to standing.

Progression: Slow the lowering phase.

Modification: Reduce range of motion.