DIY Push Pull Workout for Lower Body
Push-pull workouts are great for building lower body strength. You can do them at home without any equipment, so they’re a perfect alternative to joining a gym. Plus, the push pull legs routine helps you get ready for any season by improving mobility and flexibility in your hips and thighs—something you’ll want on your side when temperatures drop.
The deadlift is a compound exercise that works the muscles of your whole body, but it’s especially good for strengthening your lower back and hamstrings. You can perform deadlifts with a barbell, dumbbells or kettlebells.
To perform a deadlift: Stand with feet hip-width apart, and knees slightly bent. Bend forward at the hips and grab hold of the bar just outside shoulder width with palms facing outwards (supinated grip). Lift up onto tiptoes as you straighten back up. Lower back down again into starting position keeping knees bent slightly and hip angle neutral throughout the movement.
To make a lunge:
- Start standing with your feet together.
- Step forward with your left leg and lower your body until your left knee is bent at least 90 degrees and your right leg is fully extended behind you.
- Return to the starting position by pushing off with your right foot.
- Repeat this movement for 30 seconds or so before switching legs and lunging for another 30 seconds or so on the opposite side of your body.
A squat is a simple exercise that requires no equipment and can be done at home or the gym. To do a basic squat:
- Stand with your feet hip-width apart.
- Bend your knees until your thighs are parallel to the floor, keeping your back straight and core engaged throughout.
- Return to a standing position slowly.
- Perform this exercise for 6-10 reps before switching sides or switching to another movement.
Calf raises are a great exercise to strengthen the muscles in your lower legs and ankles. Start with your feet shoulder-width apart and toes pointing forward. Raise up onto the balls of your feet, then lower back down.
If you want to add extra resistance, hold dumbbells or weight plates on each side of the calf raise machine while doing the exercise.
Hip thrusts are a great way to strengthen your glutes and hamstrings, as well as build the muscles in your lower back. If you’re just starting out with weight training, it’s important to be careful about how much weight you use for these exercises.
To do a hip thrust:
- Place a barbell on the floor or bench and kneel on top so that your hips are against the barbell’s end. Your feet should be spread apart and flat on the ground with your toes pointing forward (you can also put them slightly underneath a barbell if you want).
- Bend over slowly until you reach an angle where there is no longer tension on your back before pressing up into extension in one fluid motion.
- Pause briefly at the top position before slowly lowering yourself down again under control until returning to the starting position.
- Aim for three sets of 10 repetitions each day!
According to experts like Legion Athletics say, “Push pull legs” routines have been one of the most popular workout splits for decades now.”
These are the best exercises for building muscle mass in your legs and glutes. They can be done anywhere, even at home.