LOWER BODY WORKOUT GUIDE

This Lower Body Workout Guide will show you how to complete some effective exercises to tone your legs and glutes, created by Casall training expert Frida Hallqvist.

Important reasons to develop a strong and toned lower body:

Back pain

Physios will generally tell you that the most common disfunction they see in people with lower back pain is inactive glutes. Strengthen and activate your glutes and you’ll hugely reduce the stress on your spine!

Athletic performance

Glutes, along with hamstrings, are responsible for the hip extension movement, which is the most force you can generate as a human being. Develop your glutes and you will become faster, stronger and more powerful in your field of sport.

WHAT TRAINING EQUIPMENT DO YOU NEED?

The foundation of any sort of training is a really good training mat, in this case we recommend  Casall Yoga mat Position 4mmThe Casall rubber band is a resistance training tool which is simple but versatile. This item is great for stretching, muscle toning, and even rehabilitation. Flex bands - strong muscles are flexible muscles. Our Flex band is the perfect tool for flexibility and stability training. Wrist / Ankle weights. Additional weights help you to intensify any workout. Very easy to slip on and off with the Velcro strap design.  Wrist weights come in pairs and available in four different weights, whilse ankle weights are delivered in singles and come in three weights.

LOWER BODY EXERCISES & WORKOUTS

This Lower Body Workout Guide has been designed to inspire and help you boost your training. It will help to give you a more functional body and improve strength. There are 12 exercises that you can combine into different workouts depending on your needs and how much time you have.

SQUAT LEG OUT


12 LEG OUT ON EACH SIDE - 3 SETS

Squat_leg_out_A.jpg Squat_leg_out_B.jpg

A. Start in a squat position with bent legs and parallel feet. Keep your knees in line with your
feet. Engage your core and lengthen your spine.

B. Exhale and move one leg out to the side. Inhale and come back again and go over to the other
side. Keep your upper body slight forwards and engage your glutes.

 

OYSTER KNEE OPEN


12 KNEE OPENINGS - 3 SETS

Oyster_knee_open_A.jpg Oyster_knee_open_B.jpg

A. Lay on your side with bent legs and your elbow under your shoulder. Lift your hips up from the
floor, as far as you can. Engage your core and lengthen your spine.

B. Exhale and open your knee on the top leg, and feel your glutes connect. Inhale and lower the
knee back down. Keeping your hips up high the whole time.

 

HIP LIFT KNEE OPEN


12 KNEE OPENINGS - 3 SETS

Hip_lift_knee_open_A.jpg Hip_lift_knee_open_B.jpg

A. Lay on your back and lift your hips to create a long line from from breast cage to your knees.
Lift your heels, so you are standing on your toes. Extend your hips and squeeze your glutes.
Engage your core and lengthen your arms without lifting your shoulders.

B. Exhale and open your knees to the side, as far as you can, without dropping your hips. Inhale
and go back to the start. Squeeze your glutes even more when you open your knees.

 

PRONE KNEE OPEN


12 KNEE OPENINGS - 3 SETS
Prone_knee_open_A.jpg Prone_knee_open_B.jpg

A. Lay on your stomach with your arms on the mat. Engage your core and lengthen your spine.
Bend your legs and lift your knees together, just above the mat.

B. Exhale and open your knees to the sides, as far as you can. You will feel your glutes contract
as you squeeze them together. Inhale and return your knees together again.

HIP LIFT ONE LEG


12 HIP LIFTS ON EACH SIDE - 3 SETS

Hip_lift_one_leg_A.jpg Hip_lift_one_leg_B.jpg

A. Lay on your back and keep your back straight and your core engaged. Place the elastic band over your hips and hold it down on the floor with your hands. Engage your core and lengthen your spine.

B. Exhale and press your hips up and squeeze your glutes. Inhale and come back down to the
floor. Feel a dynamic movement.

 

SIDE STRETCH LEG


12 LEG STRETCHES ON EACH SIDE - 3 SETS

Side_stretch_leg_A.jpg Side_stretch_leg_B.jpg

A. Lay on your side with straight legs and place your elbow under your shoulder. Place the elastic
band under your foot and keep the leg parallel to the floor. Engage your core and lengthen your spine.

B. Exhale and lift your heels without moving your body up and down. Do 10 repetitions, staying up on the last one and then make small pulses up and down with your bum 10 times. Repeat 3 sets.

 

LEG STRETCH BACK


12 LEG STRETCHES ON EACH SIDE - 3 SETS

Leg_stretch_back_A.jpg Leg_stretch_back_B.jpg

A. Kneel on all fours and keep your back long and your core engaged. Place the elastic band under one foot and hold on to the band under your hands. Lift the knee with the band just above the floor.

B. Exhale and stretch the top leg backwards around 90 degrees. Feel your glutes connect. Inhale and your top leg back again. Remember not to sway back or forwards and to remain still through the shoulders.

 

STANDING LEG  CROSS


12 LEG CROSSES ON EACH SIDE - 3 SETS
Standing_leg_cross_A.jpg Standing_leg_cross_B.jpg

A. Stand up tall, place the elastic band under one foot and keep the leg parallel, flex the foot. Push the leg out to the side to create a resistance into the band. Grab the band with opposite hand. Engage your core and lengthen your spine.

B. Exhale and cross the leg over your standing leg. You will feel your inner thigh work as well as
your glutes. Use your hand to create the perfect resistance with your elastic band.

INSIDE OUT


12 ROTATIONS ON EACH SIDE - 3 SETS

Inside_out_A.jpg Inside_out_B.jpg

A. Lay on your side with your knees bent and your elbow under your shoulder. Open the top knee as far up as you can, without moving your hips, and squeeze your glutes. Engage your core, lengthen your spine, continuing to squeeze your glutes.

B. Exhale and turn the top leg in, so the top knee is over your lower knee and your foot is elevated backwards. Make sure the rotation is inside, coming from your hip socket and that your hips are still whilst moving your leg.

 

DONKEY KICK BACK


12 DONKEY KICKS ON EACH SIDE - 3 SETS

Donkey_kick_back_A.jpg Donkey_kick_back_B.jpg

A. Kneel on your knees and place both hands flat on the floor, lengthen your spine and engage
your core. Lift one knee, just above the floor and flex the foot.

B. Exhale and lift your knee back and up, as far as you can without moving your back. Squeeze
your glutes at the top. Inhale and come back down with the leg again.

 

CROSS LUNGE KNEE LIFT


12 KNEE LIFTS ON EACH SIDE - 3 SETS

Cross_lunge_knee_lift_A.jpg Cross_lunge_knee_lift_B.jpg

A. Stand up and cross one leg backwards and bend both legs down to around 90 degrees.
Engage your core and lengthen your spine. Keep your arms forwards for balance.

B. Exhale and straighten both legs and at the same time kick the knee of the back leg, up as
high as you can. Inhale and come back down into the crossed lunge position. Remember to keep
your knees in line with your feet.

 

LUNGE HIGH KICK


12 HIGH KICKS ON EACH SIDE - 3 SETS
Lunge_high_kick_A.jpg Lunge_high_kick_B.jpg

A. Come down into a lunge position with both legs bent, to around 90 degrees. Engage your core
and lengthen your spine.

B. Exhale, press up and straighten both legs and kick the back leg backwards with a dynamic
movement and squeeze your glutes. Punch one arm forward at the same time.