Elevate Your Fitness: Quick At-Home Lower Body Workout

Transform Your Fitness with a Quick Lower Body Workout

With the rise of home workouts, finding effective routines has never been more essential. This at-home lower-body workout designed by fitness expert BB Arrington focuses on strengthening the quads and hamstrings without needing a gym membership. All you need is a dumbbell, a chair, and a few minutes!

Workout Overview

• Duration: 5 to 15 minutes
• Equipment Required: One medium dumbbell, a yoga mat, and a chair or elevated surface

Perform each exercise for ten repetitions with no rest in between. Aim to complete the circuit two to three times for a full workout.

Focus on Quads

Leg Extension

1. Sit on a chair, anchoring your seat. Hold a dumbbell between your feet, squeezing your thighs together.
2. Lift the weight by extending your legs, imagining your kneecaps pulling toward your hips. Repeat this for ten reps.

Bulgarian Split Squat

1. Stand beside a chair, holding a weight in your left hand. Position your left foot on the chair behind you.
2. Lower yourself until your left knee points toward the ground, then press back up through your right heel. Repeat for ten reps on each side.

Focus on Hamstrings

Single-Leg March

1. Lie on your yoga mat with your heels on a chair, knees above your hips. Lift your hips and alternate bringing your knee toward your face for ten reps on each side.

Kickstand Romanian Deadlift

1. Hold a weight in your right hand and place your left foot behind you. Hinge at the hips, keep your back straight, and lower the weight. Do ten reps then switch sides.

Incorporating this quick routine into your week can enhance your fitness journey from home, making it easier to stay on track with your exercise goals.