Lower body training for women

Want stronger legs, a firmer butt and more energy? Then join us for the next installment of our training series for women, where today we'll focus on the lower body! Eliska and Romcha will show you how to put together a step-by-step workout that won't bore you and gets you moving at the same time - whether you're starting out or getting back into the game after a break.

In today's video, you'll find basic but very effective exercises that can start building strength and shape right where most of us want it - thighs, glutes, hamstrings. And because we know how important technique is, the girls will also give you tips on what to watch out for and how to avoid the most common mistakes.

This workout builds nicely on our previous upper body workout. And how to go about it ideally? All it takes is four workouts a week - twice lower, twice upper - and your whole body will get exactly what it needs. No lengthy hours in the gym, just efficient work and results you'll feel and see. So grab your mat, put on your comfy clothes, watch the video and come on in and give it your all! Your body deserves care and movement - and this workout is a great start.

Workout Schedule:

Watch the video here:

Tips for the end:

• Don't forget to warm up! Do a few minutes of cardio (e.g., walking on a treadmill, jump rope, or unweighted squats) before your workout to prepare for the load and prevent injury.
• Quality over quantity. Do fewer reps with clean technique rather than lots of reps with errors. Your body will thank you for it.
• Breathe! Don't hold your breath during exertion. For example, when squatting, inhale on the downward movement and exhale on the upward movement.
• Think about muscle activation. Try to really engage your glutes and thighs - don't put unnecessary weight on your toes or back.
• Regeneration is the key. Give your body time to rest. Don't train your lower body two days in a row - muscles need time to repair and grow.
• Gradually add weight. Once you've mastered the exercises technically correctly, try adding light weights (e.g. dumbbells, resistance bands) for greater effect.
• Hydration and diet. Don't forget to drink water and replenish protein after training - recovery is faster and more efficient.