This is a fantastic beginner leg workout you can do at home that's easy on your knees, piriformis muscle-friendly, and will minimize load on your lower back. If you get glute pain when doing leg workouts, download the free rehab plan here: www.coachsofiafitness.com/fre...
This is a low-impact workout and perfect for those who want to get in shape without stress on the knees, hips, or back.
We'll be doing 2 sets of each exercise and 30 seconds break.
Beginner leg workout exercises:
1. Band walks + Standing Balance and Reach
Keep your feet pointing forward and focus on the glutes doing the work. The hip band I use can be found here: amzn.to/2u22fvI
2. Bodyweight squats
Go slow and only as low as it's comfortable for you if you have lower back pain. Contract your core and glutes and keep that tension on the core until you are fully back up. Make sure your knees are not traveling past your feet.
3. RDLs
Engage your core and hinge at the hips while keeping your back straight and glutes engaged.
4. Stationary Lunges
Make sure your knees are not traveling past your feet. Keep the movement slow and focus on the leg and glutes contractions.
5. Low Alternating Lunges
This is a faster-paced exercise but still keeps the repetitions controlled. Stay low as you lunge back, keeping those glutes engaged and core tight.
6. Wall squats - 1 set
Keep your lower back on the wall, core, and glutes engaged. Hold for as long as you can but take a break to reset your posture and breathe.
Piriformis, core, glutes strengthening exercise playlist: • Glutes, Core and Pirif...
Piriformis, sciatica stretches and mobility exercises playlist: • Piriformis and Glute S...
Healing piriformis and lower back pain playlist: • Find The Cause of Your...
PROGRAMS:
▶Piriformis Control: www.coachsofiafitness.com/pir...
▶Piriformis Stretching Guide: www.coachsofiafitness.com/pir...
▶Back Pain Control: www.coachsofiafitness.com/joi...
▶Trapezius Control: www.coachsofiafitness.com/tra...
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.
If you agree to use, and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.
19 дек 2023
