Free Weights Fitness Guide Lower Body

Lower Body Free Weights Workout Guides from Xercise4Less Gyms

The Lower Body Free Weights Workout Guide from Xercise4Less Gyms will help you achieve real results for your fitness ambitions. No matter whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find our great value gyms the best place to deliver on your exercise target.

Using this lower body free weights workout session, you can shape and sculpt stronger legs, thighs, and glutes. Just make sure that these free weights exercise routines are a key part of your Xercise4Less fitness plan. Talk to one of our Personal Trainers for any advice you need to focus on your lower body using the 350 sqm of free weights floor you can find at Xercise4Less Gyms.

Target Your Lower Body More Effectively with Free Weights Sessions

To achieve the best fitness results from this Xercise4Less Full Body Barbells Workout Guide, take on the following exercises using our free weights ranging from 2kg to 75kg:

Focus on quality free weights reps with good form. If you’d prefer to focus on your whole body, check out our Full Body Free Weights Workout Guide or the Xercise4Less Upper Body Free Weights Workout Guide.

When you’re working out on the free weights floor at your local Xercise4Less gym, you’ll always find our friendly Personal Trainers ready to help you with technique for lifting weights. Read on for more detailed instructions on how to perform these lower body free weights exercises correctly.

Transform Your Lower Body with Free Weight Split Squats

Target your quads, glutes, and adductors with some sets of Free Weight Split Squats for your lower body.

This lower body free weights workout uses dumbbells. With feet and hips facing forwards, start with one foot raised on a step and your other leg a stride behind you. Holding two dumbbells, slowly lunge forwards, keeping the knee in line with the toe. Without stopping at the bottom, push back up to the start position. Now swap legs.

Do 10-12 Free Weight Split Squats lower body reps on each leg and repeat in 3 sets. 

The Lower Body Benefits of Hip Thrust Free Weights Sets

Put your lower body muscles to work with the Free Weights Hip Thrust which targets your glutes.

Use a barbell in this free weights session. Sit on the floor with your back against a bench. Roll the barbell onto the front of your hips. With knees bent, shoulders on the bench, drive your hips off the floor until your back is parallel. Slowly lower your hips downwards, then drive back up again. Repeat.

Do 15-20 Free Weights Hip Thrust lower body reps and repeat in 3 sets.

Strengthen Your Lower Body with a Free Weights Deadlift

Focus on your back, glutes and hamstring with this great lower body exercise, a Free Weights Deadlift.

Use an Olympic bar for this lower body free weights workout. Place an Olympic bar without any weights on the floor and stand with feet hip-width apart. Grip with your hands a little wider than your feet. Keep your bottom low, chest up and back flat. Driving with your legs, stand up straight, shoulders back, arms straight down. Keep the Olympic bar close to your body and return to the floor while maintaining a flat back.

Do 10-12 Free Weights Deadlift lower body reps and repeat in 3 sets.

Improve Your Lower Body Fitness with Free Weights Step Ups

Add to your leg muscles with some Free Weights Step Ups and kickstart your lower body fitness.

Use a dumbbell for this lower body free weights exercise. Start with your weaker leg on a step or box and, with dumbbells in your hands, step onto it. Without pausing at the top, lower back to the start position, leaving your start foot on the box and then stepping straight back up on the same leg. Once you have completed 10-12 reps, switch legs.

Do 10-12 Free Weights Step Ups lower body reps and repeat in 3 sets on each leg.

Lower Body Workout with Free Weights Back Squat

The Free Weights Back Squat is a classic lower body exercise and really gets your leg muscles moving.

Use a barbell for this free weights lower body workout. Rest the barbell on your back with your feet shoulder-width apart, toes pointing out slightly. Keep your spine straight and then sit back and down as if you were aiming for a chair. Lower until your hip crease is below your knee. As you drive back up, keep your weight on your heels.

Do 8-12 Free Weights Back Squat lower body reps and repeat in 5 sets.

Join Xercise4Less Gyms for Top Free Weights Lower Body Workouts

As an Xercise4Less gym member you have access to 350 sqm of a dedicated free weights floor to supercharge your fitness plans. Use this Xercise4Less Lower Body Free Weights Workout Guide to work hard on your legs, glutes, and thighs with the free weights we provide ranging from 2kg to 75kg. If you’d prefer to do a full body workout with free weights, then read the Xercise4Less Full Body Free Weights Workout Guide or focus on your shoulders, arms, and pecs with our Upper Body Free Weights Workout Guide.

It really doesn’t matter whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user when you’re with a Xercise4Less gym. When you join the People’s Gym you become part of a fitness community ready to support and guide you to a completely new level of fitness. Our gym membership offers you a separate Ladies Only gym zone, impressive functional fitness area, special Spin studio and combat zone all in the one exercise location. You can change your attitude to exercise for good with our highly effective Body Transformation Camps or Boot Camps. Or you can work up a sweat with likeminded fitness enthusiasts in our group exercise classes including the latest Les Mills workouts.

Join Xercise4Less Gyms today and begin your fitness journey the right way. Whether you want to work on your lower body with free weights or run a marathon on the treadmill, you’ll find the Xercise4Less exercise experience more enjoyable and more effective than any other gym.

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