New to exercise? A certified personal trainer recommends starting with this 10-minute routine that strengthens the lower body
Build foundational strength in the quads, glutes, hamstrings and hips with these four exercises
Most people know that regular exercise is incredibly important for maintaining a healthy, injury-free body, but knowing where to begin can be quite intimidating. It keeps many people who don’t usually exercise from starting a workout regimen altogether.
That’s why I always start a lot of my beginning-level personal training clients with simple exercises—such as these four lower-body moves.
These basic bodyweight exercises can be done almost anywhere, are easy to modify for those who find them tricky, and can be made more challenging as you get stronger.
If you’ve been wondering how to get the ball rolling on your fitness routine, give this quick 10-minute workout a try.
Important note: All these exercises are appropriate for beginners, but be sure to get clearance from your medical team before trying anything new. I also highly recommend meeting with a personal trainer if you have the means, as they can provide form guidance and further modifications if needed.
How to do the 10-minute lower-body workout
You’ll just need a yoga mat and an elevated surface, like a stair step.
The workout is formatted using sets and reps. Perform 10 reps of an exercise to complete one set. Rest for 60-90 seconds to recover, then perform another set. Continue in this fashion until you’ve completed three sets of the first exercise, then move on to the second exercise.
Feel free to adjust the amount of sets and reps, and increase the amount of rest as needed to suit your ability.
1. Squat
Sets: 3 Reps: 10
- Stand tall with your feet hip-width apart.
- Engage your core muscles.
- Bend your hips and knees to lower, pushing your hips back and raising your arms in front of you as you go.
- Pause when your hips are level with your knees, or once you’ve reached the end of your range.
- Push through your feet to stand back up.
Trainer tips: Move your hips back before bending your knees. Avoid excessive arching in the lower back. Keep your feet flat on the floor, and don’t allow your center of gravity to shift towards your toes.
How to make squats easier: Place a chair behind you and sit all the way down before standing up.
How to make squats harder: Hold a 10lb weight, like a dumbbell or kettlebell, by your chest as you perform the exercise.
2. Glute bridge
Sets: 3 Reps: 10
- Lie on your back with your knees bent and feet flat.
- Engage your core and keep your spine neutral.
- Squeeze your glutes and lift your hips into the air.
- Lower back down to the mat with control.
Trainer tips: Don’t allow your lower back to arch as you lift your hips.
How to make glute bridges easier: If you’re unable to get onto the floor, perform the exercise on your bed or couch. Reduce your range of motion or practice squeezing your glutes without lifting your hips.
How to make glute bridges harder: Add a looped resistance band, like one of these, around your knees as you perform the exercise and push your knees out against the added tension of the band.
3. Step-up
Sets: 3 Reps: 10 each side
- Stand in front of a step.
- Engage your core.
- Place your left foot onto the step.
- Push through your left foot and place your right foot onto the step.
- Place your left foot back onto the floor.
- Follow with your right foot.
- Do all your reps on one side, then switch sides.
Trainer tips: Maintain an upright posture throughout the exercise. Make sure your entire foot is on the step as you move.
How to make step-ups easier: Hold on to a steady surface, like a railing or the wall, as you step up. You can also choose to perform the exercise with a lower step.
How to make step-ups harder: Hold a light weight, like a dumbbell or kettlebell, in each hand as you perform the exercise. Increase the weight as you get stronger.
4. Fire hydrant
Sets: 3 Reps: 10 each side
- Get on your hands and knees.
- Engage your core and keep your spine neutral.
- Lift your right leg out to the side, keeping your knee bent at 90°.
- Lower back down to the mat.
- Do all your reps on one side, then switch sides.
Trainer tips: Keep your hips square to the mat as you lift your leg. Don’t lift your leg higher than hip level.
How to make fire hydrants easier: If you’re unable to get onto the floor, perform the exercise on your bed. You can also do fire hydrants while standing: brace yourself against a wall, bend your right knee to 90°, lifting your right foot behind you, then lift your right leg out to the side.
How to make fire hydrants more challenging: Use a mini looped resistance band around the knees.
Shop resistance bands
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