BRF Beginner Lower Body Home Workouts
BFR - Beginner Lower Body Home Workouts
Running Lunges This is a potent body weight exercise that will target your quadriceps and improve your overall coordination. Running Lunges are quite difficult, so don’t worry if you can’t perform many reps at first. Concentrate solely on the proper form and don’t worry about speed. You can either do these at the beginning of your workout as a litmus test, or at the end as more of a burnout exercise. Running Lunges are very convenient and can be done either at home or the gym. If you are a beginner, I suggest using a mirror to critique your form at all times. Begin by standing with your feet shoulder width apart and your hands by your sides. Take a small step forward with your right foot and bring your left hand up towards your head, as if you were replicating a running motion. Lift your left foot off the ground and maintain a slight bend in your right knee. In one motion, kick your left leg back and simultaneously drop your left hand to your side. As you do this, descend your upper body to a horizontal position and raise your right hand up to your head level. At this point, your left leg should be almost extended, with your right quadricep supporting your entire body weight. Pause for a brief second, and then slowly raise your left hand to your head and drop your right hand back to your side. Simultaneously elevate your upper body and left leg until you return to the original starting point. Continue to repeat this motion over again. Once you complete the set, repeat the same movement for your left leg.
Lunge Step Ups This is a great burnout exercise that you should always save for the end of your leg workout. It is relatively easy to perform and builds the endurance functions of both your quadriceps and hamstrings. Begin by positioning the flat bench horizontally in front of you. Stand with your feet roughly shoulder width apart, place your hands over your head, and keep your upper body straightened at all times.
BFR - Beginner Lower Body Home Workouts
Place your right foot on the flat bench so it forms a 90 degree angle, and then explosively push yourself up so both legs are parallel with one another. When your left foot makes contact with the flat bench, drop your right leg back to the ground. At this point, push off with your left foot and repeat the same motion again. Once you become acclimated to the movements, you can gradually add some speed to this exercise.
BFR - Beginner Lower Body Home Workouts
BFR - Beginner Lower Body Home Workouts
Running Lunges This is a potent body weight exercise that will target your quadriceps and improve your overall coordination. Running Lunges are quite difficult, so don’t worry if you can’t perform many reps at first. Concentrate solely on the proper form and don’t worry about speed. You can either do these at the beginning of your workout as a litmus test, or at the end as more of a burnout exercise. Running Lunges are very convenient and can be done either at home or the gym. If you are a beginner, I suggest using a mirror to critique your form at all times. Begin by standing with your feet shoulder width apart and your hands by your sides. Take a small step forward with your right foot and bring your left hand up towards your head, as if you were replicating a running motion. Lift your left foot off the ground and maintain a slight bend in your right knee. In one motion, kick your left leg back and simultaneously drop your left hand to your side. As you do this, descend your upper body to a horizontal position and raise your right hand up to your head level. At this point, your left leg should be almost extended, with your right quadricep supporting your entire body weight. Pause for a brief second, and then slowly raise your left hand to your head and drop your right hand back to your side. Simultaneously elevate your upper body and left leg until you return to the original starting point. Continue to repeat this motion over again. Once you complete the set, repeat the same movement for your left leg.
Lunge Step Ups This is a great burnout exercise that you should always save for the end of your leg workout. It is relatively easy to perform and builds the endurance functions of both your quadriceps and hamstrings. Begin by positioning the flat bench horizontally in front of you. Stand with your feet roughly shoulder width apart, place your hands over your head, and keep your upper body straightened at all times.
BFR - Beginner Lower Body Home Workouts
Place your right foot on the flat bench so it forms a 90 degree angle, and then explosively push yourself up so both legs are parallel with one another. When your left foot makes contact with the flat bench, drop your right leg back to the ground. At this point, push off with your left foot and repeat the same motion again. Once you become acclimated to the movements, you can gradually add some speed to this exercise.
BFR - Beginner Lower Body Home Workouts
BFR - Beginner Lower Body Home Workouts
