Combine some of these exercises with others to make a great workout! For our Workout of the Day, be sure to check our Instagram page @silhouettestudioshamilton!
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Lunges - Alternating
Lunges are a great lower body exercise that target your quadriceps, hamstrings and glutes! Things to keep in mind: ✅90 degree angles at the bottom of the movement ✅Knees don’t go past your toes ✅Shoulders back and tummy tight ✅Upper body tracks straight up and straight down (aka no leaning) |
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Lunges - Walking
A little more tricky than the alternating lunge, the walking lunge adds more of a balance factor which engages your core muscles! Things to keep in mind: ✅Focus on your balance and moving slowly ✅Knees don’t cave in as you walk ✅All of the tips for "Lunges - Alternating" are also applicable |
Squat
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Another GREAT lower body exercise! Those who squat have a nice booty.
Things to keep in mind:
✅Knees don’t go beyond your toes
✅Lead the motion with your hips
✅Squeeze your bum at the top
TIP: If you are unable to get your knees to 90 degrees, try putting small (2.5lb) weighted plates under your heels! This will help you get lower while maintaining proper posture.
Things to keep in mind:
✅Knees don’t go beyond your toes
✅Lead the motion with your hips
✅Squeeze your bum at the top
TIP: If you are unable to get your knees to 90 degrees, try putting small (2.5lb) weighted plates under your heels! This will help you get lower while maintaining proper posture.
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Squat - with Resistance Band
This is a great way to make the exercise more challenging without adding weight! Things to keep in mind: ✅Always check your band for tears before using ✅Put as much tension on the band as you need to comfortably complete 8-12 reps ✅Hold the band far enough from your side so it doesn't rub against your legs |
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Squat - Wide
A great modification to help work the gluteus medius a little more! Things to keep in mind: ✅Feet are slightly wider than shoulder width apart ✅Knees still track directly over your feet (but not beyond your toes!) ✅Toes are pointed forward TIP: If you find you are not able to squat with your toes facing forward because it’s uncomfortable or causes pain, you may have a muscular imbalance. This can be checked out by a Kinesiologist (myself) or a physiotherapist! |