I meet with a lot of personal training clients who want to build strength in their lower body but don’t know where to start. Most understand that exercises like squats and lunges will do the trick, but their range of motion is limited or they worry about proper form.
Strong quadriceps, glutes, hamstrings, and calves are essential for a healthy body. The more conditioned these lower-body muscles are, the easier you’ll be able to move around. As you age, a strong lower body can also combat the effects of bone loss, improve your balance, and prevent falls.
If you’re new to working out, these three exercises are a great way to start. All you need to do them is a chair.
1. Box Squats
Sets: 3 Reps: 10-12
- Stand in front of a chair with your feet about hip-width apart.
- Engage your core, aim your hips behind you and lower yourself to the seat.
- Press your feet into the floor, push through your heels and come to a standing position again.
Trainer tips: When you come to a seated position, don't relax—keep your core engaged and back straight. You should only be seated for a brief second before standing back up. As you get stronger, you can progress the exercise by tapping your backside on the seat instead of sitting down fully. Eventually, you’ll be able to take the chair away and start performing your first bodyweight squats.
2. Assisted reverse lunges
Sets: 3 Reps: 10-12 on each leg
- Stand with your feet about hip-width apart and hold on to something with your right hand. This could be a chair, wall or broomstick.
- Step your right foot behind you and lower yourself until both knees are at right angles.
- Push up through your front leg and return to standing.
Trainer tips: Keep your front heel planted on the floor and your front knee above your front foot. Engage your core and keep your spine neutral throughout the exercise. As you build strength, you’ll be able to increase your range of motion. Once you feel confident, you can attempt reverse lunges without assistance.
3. Glute bridges
Sets: 3 Reps: 12-15
- Lie on your back with your knees bent and pointing upwards, feet flat on the floor. Keep your arms relaxed by your sides.
- Engage your core and keep your spine in a neutral position, then squeeze your glutes and slowly lift your hips into the air.
- Pause for a few seconds then lower your hips to their starting position.
Trainer tips: Don’t allow your lower back to arch excessively as you're lifting your hips. If you feel your thighs or hamstrings working more than your glutes, place your feet closer to your hips. To progress this exercise, place a moderately heavy dumbbell across your hips.
