Lockton Logo

Lower Body Focus

Your lower body is the key to a strong foundation and improved overall fitness. Our Lower Body Focus Workout is curated to engage major muscle groups, enhance flexibility, and boost endurance.

 

  • What you need:
    A timer, water, and a towel. You will need a step or Box for the main workout.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start.
5
Mins
Warm Up
Bodyweight Squats
Bodyweight Squats
  45 secs
Max reps and focus on form; keep knees aligned.
Hip Circles
Hip Circles
  45 secs
Alternate each side. Max reps and smooth, controlled circles.
High Knees
High Knees
  45 secs
Alternate each leg. Max reps and keep chest upright, drive knees high.
Side Lunges
Side Lunges
  45 secs
Alternate each side. Max reps and stretch gently through range.
Glute Bridges
Glute Bridges
  45 secs
Max reps and activate glutes and core.
20
Mins
Workout

20-Minute Lower Body Workout (Rep-Based): Perform 3 sets of each exercise before moving on to the next. Rest for 30 seconds between sets and 1–2 minutes between exercises.

Calf Raises
Calf Raises
  15-20 reps x 3 sets
Use a stable surface.
Rest for 30 seconds before the next set.

 

Bulgarian Split Squats
Bulgarian Split Squats
  24 reps x 3 sets
12 reps each leg. Use a chair or bench for support.
Rest for 30 seconds before the next set.

 

Romanian Deadlifts
Romanian Deadlifts
  12-15 reps x 3 sets
Use dumbbells, water bottles, or no weights.
Rest for 30 seconds before the next set.

 

Step-Ups
Bench Step-Ups
  24 reps x 3 sets
12 reps each leg. Step onto a sturdy surface.
Rest for 30 seconds before the next set.

 

Sumo Squats
Sumo Squats
  12-15 reps x 3 sets
Widen stance for balance.
Rest for 30 seconds before the next set.

 

Calf Raises
Calf Raises
  15-20 reps x 3 sets
Use a stable surface.
Rest for 30 seconds before the next set.

 

Side-Lying Leg Lifts
Side-Lying Leg Lifts
  30 reps x 3 sets
15 reps each leg. Focus on controlled movements.
Rest for 30 seconds before the next set.

 

5
Mins
Cool Down

Stretching for legs and hips

Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.

Hamstring Stretch
Hamstring Stretch
 1 min
30 seconds each leg. Keep spine neutral.
Butterfly Stretch
Butterfly Stretch
 1 min
Pull feet toward hips gently.
Pigeon Pose
Pigeon Pose
 1 min
Deep stretch for glutes and hips.
Quad Stretch
Quad Stretch
 1 min
30 seconds each leg. Keep knees close together.
Deep Breathing
Deep Breathing
 1 min
Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds.

And we are done!