Lower Body Workouts

31 Pins

Edina Pecsi Coaching

This may contain: a woman squatting with two dumbbells in front of her and the words lower body glues - hamstrings

1:41

🍑 Build Strong Legs and Glutes with this dumbbells only workout 💪🔥 Finisher included 🥵 ready?

LOWER BODY WORKOUT dumbbells only 🔥🔥 Targeting your glutes, hamstring and quads this workout will definitely make your legs shaky after. You can use different weights for each exercise depending on your strength and experience. If you don’t have any equipment, no worries 😉 Perform each exercise bodyweight only. If you are a beginner I would recommend starting without weights. ✔️✔️✔️ You can repeat this workout every week and you can challenge yourself adding heavier weights each session. Have a good workout 🍑🍑🎈💯 Train with me ⚡️⚡️ Download my App EP Fitness for free and choose from my programs which suits your goals the best ✌️ www.edinapecsi.com • Follow me on Instagram @edinapecsi ❤️

This may contain: a woman doing squats with dumbbells in a gym area, and the words sumo deadlift pulse ex20 above her

0:48

Gym Arm Workout

Barbell Workout For Women

Gym Leg Day

Hamstrings And Glutes

HAMSTRINGS // GLUTES on 🔥🔥🔥 Here is a good one if you wanna target your 🍑and hammies 😉

Hamstrings // Glutes on 🔥🔥🔥 Here is my session from yesterday targeting hamstrings and glutes 🍑 Try it and thank me later 😉😉 Workout Method✔️ 1️⃣ Romanian Deadlift 4x10-12 • 2️⃣ RDL Pulses 4x15 • 3️⃣ Reverse Lunge 3x12-15 • 4️⃣ Good Morning 3x10-12 • 5️⃣ Sumo DL Pulse 2x20 • 6️⃣ Hip Thrust Pulse 2x20 (DB) Enjoy ❤️ www.edinapecsi.com • Follow me on Instagram @edinapecsi

This may contain: a woman doing a yoga pose on a mat with the words mobility and stretching above her

0:47

MOBILITY & STRETCHING ROUTINE 🧘‍♀️💯💙 Improve mobility and decrease soreness ✅

MOBILITY ROUTINE 🧘‍♀️ Ready to press the reset button? This full body circuit is perfect to improve mobility and decrease soreness. ✅ ➡️ If you run, cycle, or sit all day at work you might have tight hips. Tight hip flexors can cause a lot of discomfort. I’ve included some great hip opener stretches in this circuit. ➡️☝️ As always, take your time during stretching. Breathe normally and hold each stretch for around 30-60 sec. Don’t aim for pain! ❌❌ Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. ➡️ METHOD: • Perform each exercise for 30-60 sec 2-3 rounds Pair this routine with a light 30 min walk for a good recovery 😊 SAVE+SHARE 💙💙

This may contain: a woman squatting down with a barbell in her hand

1:09

SWIPE for a KILLER Lower Body WORKOUT 🥵🥵 #strong #fitgirl

Save + Share, thanks for your support :) Accomplishing great things involves consistently doing the right things over and over again, even when it's hard. Take time for yourself... every single day!🙋‍♀️🙋‍♀️🙋‍♀️ METHOD: • A) RDL 12-10-8-8 reps, increase weight as rep range decreases SUPERSET: • B1 Rear Foot Elevated Split Squat 4x10-12 • B2 Heel Step Down 4x15 (e/l) SUPERSET: • C1 Glute Extensions 3x15 C2 Adductor Machine 3x15 D) Hip Thrust 3x10-12 For more workouts, from HOME or GYM & Nutrition Coaching visit my website edinapecsi.com 🔗👩‍💻🏋️‍♀️

This may contain: a man is doing squats with dumbbells in the middle of a room

0:52

Posterior Chain Workout

Full Body Workout Circuit

Delt Exercises

Posterior Chain Exercises

Rear Delt Fly

Hamstring Curl

Single Leg Hip Thrust

Posterior Chain

Workout Circuit

POSTERIOR CHAIN WORKOUT 😈🔥🥵 Back, Glutes, and Hamstrings 😝

POSTERIOR CHAIN WORKOUT 🔥 I love training my back, glutes and hams. Posterior chain days are definitely one of my fave’s. 🤤 Some workouts are more glute focused, and some are more hamstring focused, depends on my training schedule. 🥵 Here I’m using dumbbells only ( you can use kettlebells or barbells as well) WORKOUT ➡️ • 1) DB Rows • 2) Twisting Lunge Snatch • 3) Rear Delt Fly • 4) RDL • 5) Single Leg Hip Thrust • 6) Stiff Leg DL • 7) Hamstring Curl 8) Renegade Row Have a good workout 😈 ————— • www.edinapecsi.com YouTube ➡️ Chris & Edi #workoutoftheday #posteriorchain #dumbbellworkout #homeworkout #getfit #trainwithme

This may contain: a woman squats in front of a black wall with the words lower body on it

0:39

Banded Kickbacks

Elevated Goblet Squat

Workout Quads

Glute Focused Workout

LOWER BODY WORKOUT 🔥🔥✅ Quads & Glutes using dumbbells 💪

LOWER BODY // dumbbells only 🔥🔥🔥 ➡️Quads and glute focused workout ON today using dumbbells only. (Substitute for kettlebells if needed) METHOD ➡️🔥🔥 Superset ➡️ • 1a) Heels Elevated Goblet Squat 4x12 1b) Bodyweight Heels Elevated 4x15 2) Front Heel Elevated Split Squat 4x10 (e/l) • 3) Split Stance RDL 3x12 • 4) Glute Bridge 3x20 5) Banded Kickbacks with hold 2x20 (e/l) ————— TRAIN WITH ME ✅ link in bio 💯❤️ #workout #legday #lowerbodyworkout #glutesworkout #fitnessmotivation #workoutoftheday #sundayworkout

This may contain: a woman is doing exercises with dumbbells in her home gym, and the caption reads lower body

0:58

INTENSE LOWER BODY WORKOUT🔥 Glute focused, using dumbbells and bench only 🔝 SAVE + SHARE 💜

Starting Monday off with a quick but spicy 🥵 lower body workout. Try this workout and have a good start to your week ✅🔝 WORKOUT ⬇️ • 1) Staggered Stance Squat 4x10-12 (e/l) • 2) Bulgarian Split Squat 3x10 (e/l) • 3) Romanian Deadlift 1 1/4 3x10 • Superset: 🔥 • 4a) Single Leg Hip Thrust (e/l) • 4b) Side Lying Abductions 3x10 5) Fire Hydrants 2x20 (e/l) LIKE & SAVE for your next workout ✅ Enjoy 😉 —————— • Train with me on my EP FITNESS APP 📱 Link in bio 🔗 #legdays #lowerbodyworkouts #glutesworkout #mondayworkout #fitnessapp #trainwithme

This may contain: a woman is doing squats on a mat in front of a wall with the words from foot elevated split squat

0:20

FRONT FOOT ELEVATED SPLIT SQUAT ( quad focused) 🔥🔥🔥 Give it a try ☑️

FRONT FOOT ELEVATED SPLIT SQUAT 🌶️ (quad focused) If you have long femurs ( like me 😂) this exercise will allow you to get more range of motion in the front legs hip before the back leg hits the ground. ☑️ you can go for an elevation just above your ankle joint, or higher. ( I don’t have a stepper or box, so I used my plate instead) • ☑️ with the elevation we can get the knee to travel more forward ☑️ keep an eye on the position of your pelvis, aim for neutral position. Try not to switch from side to side ❌ I like programming FFE Split Squat usually the beginning of the training session due to the amount of stability needed in the pelvis. 🔥🔥 Give it a try 😉😉

This may contain: a woman laying on top of a barbell with the words lower body / glute focused

1:36

LOWER BODY // GLUTE FOCUSED workout 🤤🍑🔝 Click notes for workout method ✔️✔️

LOWER BODY / GLUTE Focus 🍑 WORKOUT Method ➡️ 1. Glute Bridge - 3 sec hold on 🔝 3 sets 10-12 reps • 2. DB Romanian Deadlift - 2 sec pause 3 sets 10-12 reps • 3. Split Squat - forward lean 3 sets 10-12 on each leg • 4. A) Side Lunges 2 sets 12-15 reps on each side • 5. B) Heels Elevated Goblet Squat 2 sets 15-20 reps 6. Sumo Deadlift 3 sets 12-15 reps I’m currently on a lower body focus phase (12 weeks total) which includes 4-5 workouts / week, with 2 cardio and a daily target of 10-13K steps. Calories are set on maintenance 🟰 🤤 • Feels good taking my time at the gym and excited to see how my strength will improve by the end of the 12 weeks. TRAIN With Me 👍✔️ edinapecsi.com • Link in bio 🔗

This may contain: a woman in black shorts holding a kettle while standing on a mat

0:41

SHAPE Your Booty with me 🔥🍑 minimal equipment workout 🏋️‍♀️

Starting the week with strong GLUTES 🔥 🍑 Here are some of my favorites when you are limited on equipment. ✅✅ 1) Split Stance RDL • 2) DB RDL • 3) Bulgarian Split Squat (glute focused) • 4) DB Sumo DL • 5) Banded Glute Bridge / DB Glute Bridge 6) Banded Single Leg RDL ✅ 3-4 sets // 10-12 reps Give it a try 😉💯 Save + Share 💙 #dumbbellworkout #gluteworkout #bootybuilding #fitness • www.chrisedi.com