Low-Impact Glute and Leg Workout

 

If you’re looking for a new challenging workout routine especially geared toward your legs and glutes, try these great exercises and our suggested routine! It is perfect for those who need low-impact workouts or apartment dwellers who don’t want to suffer the wraths of their neighbors with loud high-impact exercises. Don’t forget to help your muscles tone up and get your protein with Gym & Tonic mixed into your favorite pre or post-workout beverage.

EXERCISES:

Hip Thrusts – Lie on your back with your feet on the ground about hip-width apart and your knees bent, your hands under your hips. Each rep: keeping your back straight and tightening your abdominal muscles, push your hips up as high as possible. Hold the position for a couple of seconds and then return to rest.

*For added intensity, try adding weight by putting a dumbbell on your hips! No weights, no worries! A few books or large soup cans will do the trick!

Forward Lunges – Stand straight with your feet slightly apart. Each rep: take a long step forward and sink down so that your front leg bends into a 90 degree angle. Be sure your knee of your forward leg is not passing forward over your toes. Pause and return to rest. Repeat with your other leg.

Plank with Arm and Leg Lifts – Settle on a mat on your toes and elbows with your back and legs straight. Each rep: lift your right arm up straight and then set it back down. Repeat with left arm. Then lift your left leg up as high as is comfortable, pause, and return to rest. Repeat with right leg.

*For lower intensity, you can do this from your hands or elbows and knees rather than a full plank

Clamshells – Lie on your side with your knees on top of each other and bent so that your ankles are in line with your back. Each rep: open your knees as wide as you can without turning your back or hips, hold for a few seconds and then return to resting.

Glute Kickbacks – Set yourself up on a mat on your hands and knees with your back completely straight. Each rep: bring one knee in toward your chest (use those abs!) and then extend it out and up behind you without touching back down. Pause and then remove to resting. Repeat with your other leg.

 

ROUTINE:

2 Rounds of:

10 x Hip Thrusts

10 x Forward Lunges (10 each leg)

5 full sets of Plank with Arm and Leg Lifts

10 x Clamshells (each side)

10 x Glute Kickbacks (each leg)

Take a 30 second break between sets

 

Tired of getting rug burn from working out on the floor? Try using our Tonic Cork Yoga Mat for more than just yoga!