Lower Body Bodyweight Exercises - Part 1

Lower Body Bodyweight Exercises - Part 1

Bodyweight exercises for home workouts, gym workouts or outdoor workouts. These exercises target the glutes and lower body through bodyweight only. 

 

 

Benção Kicks

Form:
  • Shoulders relaxed 
  • Front knee directly above front ankle in lunge position 
  • Use arms to help with balance 
Modifications

For beginners, experiment with just the knee lift first before adding kicks 

 

Queixada 

Form:
  • Shoulders Relaxed 
  • Hips directly underneath you (not protruding bum or arching back)
  • Feet slightly turned out 
Modifications  

For beginners, try just the knee rotations first then gradually progress to straight legs. For advanced, add the squat jump in between reps as shown in video. 

 

Wide Squats with Knee Rotation 

Form:
  • Shoulders Relaxed 
  • Hips directly underneath you (not protruding bum or arching back)
  • Feet slightly turned out 
Modifications 

For advanced, try doing this movement on the toes as shown 

 

Bridge Series

Form:
  • Abs engaged to protect lower back 
  • Shoulders relaxed on floor 
  • Knees glued together with one leg extended
Modifications 

This is a combination move of a kickback and a 45 degree single-leg bridge. For beginners, try doing just the kickbacks and/or keep hips on the floor. 

 

Inner Thigh Lifts + Pulses

 Form:
  • Rest on side and forearm with shoulder above elbow
  • Foot on extended leg should be flexed
  • Use top arm to help support balance 
Modifications

For beginners, you can rest on your side and cradle head in bottom hand instead of resting on forearm. 

 

Inner Thigh Circles

Form:
  • Rest on side and forearm with shoulder above elbow
  • Foot on extended leg should be flexed
  • Use top arm to help support balance 
Modifications

For beginners, you can rest on your side and cradle head in bottom hand instead of resting on forearm. 

 

THE CURVEBUILDING SERIES

Each month, Corpão Fitness post new workout videos to teach unique training skills for women. These can be done at the gym, home or on vacation. The workout focus always changes but the goal is always the same - to help you feel more confident in living an active lifestyle. 

 

Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge.