For fitness enthusiasts who prefer workouts without the constraints of a gym membership, this bodyweight routine designed by certified personal trainer Rachel Sacerdoti is a game-changer.
“This bodyweight workout is accessible for all fitness levels and can be done anywhere, making it perfect for at-home or on-the-go sessions,” says Sacerdoti. “The dynamic movements improve hip versatility and mobility while strengthening the lower body. It hits the glutes, quads, hamstrings, inner thighs and outer thighs, providing thorough lower-body conditioning.”
Sacerdoti strategically incorporated exercises like the curtsy lunge to leg raise and lunge to leg lift to challenge balance, enhance core stability, and improve coordination. “Inner thigh pulses focus on the adductor muscles, helping with hip and knee stability, and improving functional movement and posture,” explains Sacerdoti. “The rainbow and leg raises are especially effective for activating the gluteus maximus and medius,key muscles for strong and shapely glutes.”
“Incorporating this workout into your routine two-to-three times a week will improve lower body strength, hip mobility and muscle endurance,” Sacerdoti advises.
How to do this workout
Here’s a breakdown of the exercises:
- Curtsy lunge to leg raise
- Inner thigh pulses
- Lunge to leg lift
- Rainbow
Aim for 12 repetitions per exercise and complete four sets of each exercise before moving on to the next. Remember to adjust reps and sets to your fitness level—the last few reps of every set should feel challenging, but your form should remain impeccable.
Sacerdoti recommends allowing 30-45 seconds of rest between sets to ensure your body has recovered sufficiently to perform each set with proper form.
She also suggests exhaling on the lifting phase and inhaling during the lowering phase of each movement.
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