Simple home workout routines can keep you looking and feeling your best. Use the following fitness tips to help strengthen your lower body.
Front and Side Lunge Combo
Reps: 10 with each leg
 |  | |
| A | B |
SETUP This lower body workout strengthens all lower-body muscles; focus is on quads, hamstrings, buttocks, upper hips and inner thighs:
- Stand with feet together, abs pulled in and up.
- Hold a dumbbell in each hand, arms at sides.
- Step forward with right foot, bending knees so right knee aligns over right ankle, left heel lifted.
- Hinge forward from hips, keeping back straight, and bring dumbbells to either side of right ankle [A].
ACTION Lower body workout routines:
- Straighten torso; next, push off right foot to return to starting position.
- Then step back at an angle with right foot into a side lunge, bending right knee and keeping left leg straight.
- Hinge forward at hips and lower dumbbells toward floor [B].
- Lift torso to an upright position, then step back into starting position with feet together and repeat combo.
- Do reps, then switch legs and repeat.
Weighted Plié with Calf Raise
Reps: 12-15
 |  | |
| A | B |
SETUP This lower body workout strengthens all lower-body muscles; focus is on quads, hamstrings and buttocks, and spine extensors and abs work as stabilizers:
- Stand with feet slightly wider than hip-width apart, toes turned out at 45-degree angles, knees and hips rotated outward, knees aligned with second toes.
- Hold a medicine ball in front of you with both hands, elbows bent and close to sides.
- Bend knees into a plié, keeping knees aligned over ankles and lowering hips only as far as you can without changing pelvis position. [A]
ACTION Lower body workout routines:
- Keeping pelvis still, rise up onto balls of your feet without rotating ankles. [B]
- Straighten legs, then squeeze buttocks, keeping heels lifted.
- Lower heels to floor, then repeat.
Side Kick/Squat Combo
Reps: 12-15 with each leg
 |  | |
| A | B |
SETUP This lower body workout strengthens all lower-body muscles; focus is on quads, buttocks, upper hips and inner thighs, and spine extensors and abs work as stabilizers:
- Stand with feet hip-width apart, abs contracted, elbows close to sides, fists in front of chest, knuckles facing up.
ACTION Lower body workout routines:
- With abs contracted and left knee slightly bent, lift right knee up to hip height.
- Rotate left foot out slightly as you lean to the left and kick right leg out. [A]
- Bend right knee back in and bring torso upright rotating left foot straight, then lower right foot to floor and immediately squat. [B]
- Straighten legs and repeat, starting with side kick.
- Do all reps on one side. Switch legs and repeat.
