All posts tagged: lowerbody

A trainer wants you to try this five-minute glute workout to build lower-body strength

A trainer wants you to try this five-minute glute workout to build lower-body strength

Published by Jenni Sidey

If you spend most of your day sitting down, your glutes are probably paying the price, says Maddy Paupert, head trainer at Xceleration Fitness. “We all need stronger glutes and hips because we all spend too much time sitting, whether that’s at work, at home, or driving,” she explains. The importance of strong glutes can’t be overstated. They help support the lower back, knees and hips, and generally make moving around day-to-day easier. Latest Videos From You may like That’s why Paupert has created a five-minute glute routine that can easily be done from home without the need for gym equipment. How to do the five-minute glute workout Paupert’s workout consists of five exercises, each done for a set number of reps, which should take around one minute per exercise. Paupert recommends doing this workout twice a week alongside your other strength training. The five exercises are: Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. Lying glute bridge x 15 Side-lying hip abduction x 15 each side Lateral …

A walking coach says these three moves will help you build lower-body strength and avoid hiker’s knee

A walking coach says these three moves will help you build lower-body strength and avoid hiker’s knee

Published by Jenni Sidey

Planning to do lots of hiking this summer, but worried that your body might not be able to keep up? Building strength in your lower body is essential if you’re someone who enjoys a lot of hill or trail walking but are prone to something known as hiker’s knee. “It’s a term commonly used for knee pain caused by repetitive stress during steep descents, excessive hiking, or weak supporting muscles,” explains walking coach Ludgina Dieujuste. “The pain is often localised at the front of the knee or around the kneecap, and can cause aching, swelling, or a grinding sensation.” Article continues below You may like Hiker’s knee might surface after a long walk, or even while you’re still on the hike and walking downhill—this is because the “motion puts extra strain on the joints and muscles,” says Diejuste, who explains that one of the best ways to prevent this type of pain is by strengthening the muscles around your knee. “When these muscles are stronger, they help the kneecap track properly, absorb impact when walking …

Big glute energy: Build lower-body strength in 30 minutes with this medicine ball workout

Big glute energy: Build lower-body strength in 30 minutes with this medicine ball workout

Published by Jenni Sidey

Strong glutes power your hips, help to stabilize your body and enable movements like climbing stairs, walking, sitting down and standing tall. They keep your pelvis and hips stable while playing sports, protecting your lower back and knees. But if your glutes are weak, this could be contributing toward your lower back, knee or hip pain—or all three! People often think the glutes just mean the butt, but they actually consist of three separate muscles: the gluteus maximus (the biggest muscle in the body) plus the medius and minimus. You may like One of my favorite ways to train the glutes is by using a medicine ball. It’s a versatile bit of fitness equipment (have you ever tried slamming a dumbbell? Don’t!) that is comfortable hold for functional exercises such as the squat and the lunge. While you’re unlikely to use a medicine ball that’s as heavy as a dumbbell, I find holding a ball requires less grip strength to hold for long periods than dumbbells, meaning you can get through a lot of work …

This five-minute lower-body workout builds strength and mobility—no equipment needed

This five-minute lower-body workout builds strength and mobility—no equipment needed

Published by Jenni Sidey

If you’re new to resistance training, or short on time, the good news is you don’t need to spend hours in the gym to build strength. “It’s all about consistency over intensity,” says certified personal trainer Felicia Hernandez, who works at Eden Health Club in Greenwood Village, Colorado. “Over time, that’s what builds a body that feels grounded and supported.” You may like In fact, a 2025 study found five-minute workouts everyday for four weeks could improve both physical and mental wellbeing in inactive adults. To help you build strength and improve mobility, Hernandez has put together a lower body workout that takes just five minutes to complete. “These exercises strengthen and shape glutes, thighs, hips, and calves—using a sequence that flows, without using any equipment,” she explains. The moves also focus on mobility and muscle activation. “This is key for both aesthetic goals and long-term healthy aging,” Hernandez adds. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. You can do this equipment-free workout anywhere—at home, in the …

A barre instructor recommends these three standing exercises if you want to improve your posture and lower-body strength

A barre instructor recommends these three standing exercises if you want to improve your posture and lower-body strength

Published by Jenni Sidey

If you’re new to exercise or getting back into training, you don’t need to go to fancy classes or invest in expensive equipment. There’s a simple ballet-inspired workout that you can try at home—for free. Barre is a style of movement that can help you build strength, improve your posture and work on your mobility. You may like It combines ballet with yoga and Pilates, and it’s surprisingly beginner-friendly. Barre instructor Tara Riley always starts her classes off with some movement at the ballet bar. “It’s good for warming up your ankles, knees and legs,” she explains. You can easily recreate a ballet bar at home by holding onto something solid, like a door frame, kitchen counter or just a wall. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. Below, Riley has shared the three standing barre exercises she recommends for beginners. They will help you strengthen important lower-body muscles that can support upright posture and balance. Try Tara Riley’s three-move barre workout for beginners. The moves: You …