How To Properly Perform Lower Body Exercise Within 9-Minute Only?

If you're short on time but want to get a great lower body workout, try this 9-minute routine. This workout is designed to target all the major muscle groups in your lower body, including your glutes, thighs, and calves. It's perfect for beginners and can be modified to suit your fitness level.

Here's what you'll need:

• A mat or towel
• A set of dumbbells (optional)

Here's the workout:

Warm Up 

Start by doing some dynamic stretches to loosen up your lower body muscles. Try leg swings, lunges, and butt kicks to get your body ready for the workout.

Squats 

Stand with your feet shoulder-width apart and your arms at your sides.Lower your body down as though you were sitting once more into a seat, keeping your weight in your heels. Push back up to the starting position, squeezing your glutes as you stand up. Do 10-15 reps.

Lunges 

Step forward with one leg and lower your body down until your thigh is parallel to the ground. Push back up to the starting position and repeat on the other side. Do 10-15 reps on each side.

Step Ups

Stand facing a bench or step and place one foot on it. Step up onto the bench, bringing your other foot up to meet it. Step back down and repeat other side. Do 10-15 reps on each side.

Single Leg Deadlifts 

Stand on one leg and hold a dumbbell in one hand. Hinge forward at the hips and lower the dumbbell towards the ground, keeping your back flat. Push back up to the starting position and repeat on the other side. Do 10-15 reps on each side.

Calf Raises 

Stand on your feet shoulder-width apart and your arms at your sides. Lift heels off the ground and rise up onto toes. Lower back down and repeat. Do 10-15 reps.