{"id":58509,"date":"2023-07-10T00:00:00","date_gmt":"2023-07-09T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-lower-body-strength-workout\/"},"modified":"2023-07-10T00:00:00","modified_gmt":"2023-07-09T22:00:00","slug":"20-min-lower-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-lower-body-strength-workout\/","title":{"rendered":"Workout of the week: 20-min lower body strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ lower body strength workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym bench<\/p>\n\n\n\n

<\/div>\n\n\n\n

Unfairly portrayed all over social media, leg day is considered the most dreaded workout day<\/strong>, with some people even skipping it altogether. However, its importance is unmatched, and it is, in fact, an essential component of a well-rounded fitness routine<\/strong>. Especially, since it improves mobility<\/strong> and athletic performance,<\/strong> boosts your metabolism <\/strong>and strengthens your lower body<\/strong>. <\/p>\n\n\n\n

Today’s training session will help you achieve all these benefits. It’s a lower body strength workout <\/strong>with 4 exercises <\/strong>total, divided into 2 groups. <\/strong>Complete 3 rounds of the first group before moving to the second<\/strong>. Perform each exercise for 40 seconds<\/strong> and rest 30 seconds between rounds<\/strong>. You’ll also get 1-minute to rest between groups<\/strong>. All combined, and since the first exercise of each group is unilateral<\/strong>, this workout should take you 20 minutes to complete<\/strong>. <\/p>\n\n\n\n

1st group<\/p>\n\n\n\n

    \n
  1. Bulgarian split squats \u2013 left side<\/li>\n\n\n\n
  2. Bulgarian split squats \u2013 right side<\/li>\n\n\n\n
  3. Dumbbell lunge<\/li>\n<\/ol>\n\n\n\n

    2nd group<\/p>\n\n\n\n

      \n
    1. Dumbbell step ups \u2013 left side<\/li>\n\n\n\n
    2. Dumbbell step ups \u2013 right side<\/li>\n\n\n\n
    3. Bodyweight squat<\/li>\n<\/ol>\n\n\n\n

      Let’s strengthen your lower body!<\/strong><\/p>\n\n\n\n\n\n

      <\/div>\n\n\n\n

      WORKOUT SETUP<\/h2>\n\n\n\n
        \n
      • 4 exercises<\/li>\n\n\n\n
      • 40 seconds each<\/li>\n\n\n\n
      • 3 rounds<\/li>\n\n\n\n
      • 30 seconds rest between rounds<\/li>\n\n\n\n
      • 2 groups<\/li>\n\n\n\n
      • 1-minute to rest between groups<\/li>\n\n\n\n
      • 20 minutes total <\/li>\n\n\n\n
      • Equipment: Dumbbells & kettlebell<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        3 rounds<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1st GROUP<\/h3>\n\n\n\n
        <\/div>\n\n\n\n

        1 – BULGARIAN SPLIT SQUATS<\/h4>\n\n\n\n

        40 seconds<\/strong> for each leg <\/strong><\/p>\n\n\n\n

          \n
        • Find yourself a step, bench or any other contraption that you can rest a foot on. It needs to be about knee height.<\/li>\n\n\n\n
        • Get into a forward lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a meter or so in front of the bench.<\/li>\n\n\n\n
        • Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don\u2019t let your front knee pass beyond your toes.<\/li>\n\n\n\n
        • Drive up through your front foot back to the starting position, again keeping your movements controlled.<\/li>\n\n\n\n
        • Repeat 10 times then swap to the other leg.<\/li>\n<\/ul>\n\n\n\n