Lower Body Balanace Workout

Lower Body Balanace Workout

Looking to strengthen your lower body foundation?

This week’s #WorkoutWednesday features football trainer, MMA fighter, and footwork expert, Dwayne Frampton, aka FrampCamp. Check out his 4 go-to moves for strengthening your lower body and balance.


Equipment Needed: Mat
Estimated Time: 25 Minutes
Complete each workout one after the other, no rest inbetween. 3 sets for each exercise.

1. Isolated Lunges - 30 Seconds

  1. Start in lunge position, with one foot forward at a 90 degree angle, with the other foot stretched back.
  2. Pulse the knee of your back leg down to the ground and back up for 30 seconds.
  3. For an extra challenge, jump to switch legs after 15 seconds

2. Bowling Balls - 10 Reps / Leg

  1. Place your feet shoulder width apart, with the ball of your left foot placed in front.
  2. Reach both arms down towards the ground and swing them forward, as if you were throwing a bowling ball. Arms should extend up to your shoulders.
  3. Use the ball of your front foot to push yourself back into standing position.
  4. Repeat with right foot forward.

3. A-Skips & Hipopeners - 10 Reps / Leg

  1. Start with both feet flat on the ground, shoulder width apart.
  2. Drive through your left foot to lift your right knee up to your chest and back down to the ground.
  3. Using the same motion, lift your right knee out to the side.
  4. Repeat on the other side.

4. Isolated Balance - 5 Reps / Leg

  1. Start with both feet flat on the ground, shoulder width apart.
  2. Push your right knee up to your chest.
  3. With your arms extended forward, slowly drive the right leg back until the tip of your fingers tap the ground.
  4. Keeping your balance, bring your right knee back into your chest.


Recommended Equipment: KorePulse
Estimated Time: 10 Minutes
This lower body balance workout targets a lot of different muscle groups, which could lead to some strain or soreness. Choose the vibration mode that provides you with the most effective level of pain relief, and roll out the tension in your calves, thighs, and any other lower muscle groups that may feel a little tight.