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Modified (low-impact) Lower Body workout

Our Lower Body Workout includes some exercises with jumping and higher-intensity moves. If you prefer a workout that puts less impact on your joints or, our modified lower body workout might be a good choice for you.

Alternating Curtsy Lunge

This move primarily targets gluteus medius (the middle of your glutes) and inner thighs but also works your quads, hamstrings, and calves.

To get started, stand with your feet hip-width apart. Starting with your right leg, take a big step diagonally behind you. Your right leg should cross behind your left leg. Make sure your weight is distributed evenly between both of your legs. Then, bend at your left knee so that your left thigh is parallel to the ground. Push off your back leg to return to standing. Repeat on the other leg.

When moving through these lunges, make sure your chest stays upright. You don’t want your upper body to be leaning forward or over your legs.

Don’t twist your hips as you move your leg behind you. You want to keep your hips square.

In the original Lower Body Workout video, we did Gliding Curtsy Lunges which is faster paced and includes a little hop when alternating between each leg. By trying Alternating Curtsy Lunges first, you can really focus on form and engaging the targeted muscles.

Squat Pulses

Start with your feet about shoulder-width apart and your toes pointing forward. Keep your core engaged and your chest up as you squat down. Shift your weight into your heels and push your hips behind you. Squat down until your thighs are parallel to the floor. You don’t want your knees to go past your toes.

Rather than squatting and standing back up, hold the squat position and pulse up and down slightly.  


A standard squat targets your quads, hamstrings, glutes, and abs. In this modified version of the lower body workout, we are doing standard squats rather than Jumping Split Squats.

Your feet should be about shoulder-width apart with your toes pointing forward. Keep your core engaged and your chest up as you squat down. As you push your hips backward, your weight should primarily be in your heels. Squat down until your thighs are parallel to the floor. Be careful not to let your knees go out past your toes. This can cause pain in your knees.

Sumo Squat

This squat variation starts differently than a standard squat. Stand with your legs out wider than your hips and your toes pointing outward. Next, push your hips back and sit into a squat position. Your weight should be distributed evenly between each leg. Squat down until your thighs are parallel to the floor.

Sumo squats target your inner thighs more than the standard squat and also engage your glutes and quads.

Alternating Lunges

In the modified workout, we do alternating lunges rather than jumping lunges. Standard lunges may be a better exercise for you if high-impact exercises hurt your knees.

Staring with your feet shoulder-width apart, step your right foot forward. Bend your right knee and lower your body towards the floor. Your knee should be at about a 90-degree angle and your right thigh parallel to the floor. When you completed the lunge on one side, push off your front leg and return to a standing position. Alternate this move between right and left legs.


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