{"id":934459,"date":"2026-10-15T22:32:17","date_gmt":"2026-10-15T22:32:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/934459\/"},"modified":"2026-10-15T22:32:17","modified_gmt":"2026-10-15T22:32:17","slug":"gemma-atkinson-41-shares-her-legs-and-glutes-routine-build-a-strong-lower-body-with-these-4-exercises","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/934459\/","title":{"rendered":"Gemma Atkinson, 41, shares her legs and glutes routine \u2013 build a strong lower body with these 4 exercises"},"content":{"rendered":"

Gemma Atkinson<\/a> has shared a lower-body workout from her regular fitness routine.<\/p>\n

‘Ahhh strength training<\/a>\u2026how I missed you,’ the former WH cover star<\/a> and Just As Well<\/a> co-host said on Instagram<\/a>, revealing that she had taken a short break from training due to illness and was pleased to be back in the gym.<\/p>\n

‘After 2.5 weeks off from training due to a sinus infection, today I was well and truly back! It hurt, it was sweaty, the endorphins were boosted. Just how I like it,’ she continued.<\/p>\n

Gemma was keen to highlight the importance of recovery in supporting performance and progress.<\/p>\n

‘I even hit a new PB on my hip thrust<\/a>. Sometimes a rest and reset pays off and clearly I needed one,’ she reflected.<\/p>\n

‘The body is always communicating with us. Physical tension, stress, gut health, inflammation, or in my case the infection. I was doing a lot and constantly moaning about needing rest without actually taking a rest until I had no choice.’<\/p>\n

She acknowledged the benefits of slowing down, however reluctantly.<\/p>\n

‘Sleep and nutrition [were] my priority, and although frustrating at the time, I’ve clearly benefited from it both mentally and physically,’ she noted.<\/p>\n

After warming up with cossack squats<\/a>, cobra poses and downward-facing dogs, Gemma began her strength session, featuring compound moves<\/a> that targeted her glutes, hamstrings and quads. She also incorporated skipping intervals for added cardiovascular conditioning.<\/p>\n

4 lower-body strength exercises Gemma Atkinson uses to stay strong\"ImageSit on the floor with your shoulder blades against a bench or step. Balance a barbell with the correct weight loaded on your hips.Keeping your chin tucked in, push through your feet and up through your hips to lift your glutes off the floor, rolling onto the back of your shoulders.Squeeze your glutes at the top \u2013 your shoulders, hips and knees should be in a straight line and parallel to the floor, without arching your lower back.Lower back down in a slow, controlled movement.\"ImageStand with your feet hip-width apart, holding a pair of dumbbells in front of you, keeping them close to your thighs.Squeeze your shoulder blades together to keep your back straight and create a slight bend in your knees. Draw your belly button towards your spine to engage your core<\/a>.Inhale and hinge at the hips by focusing on sending your hips and bum back. Keep your bodyweight evenly distributed throughout your feet. Lower yourself until you feel a solid stretch in your hamstrings<\/a> while maintaining a flat back and neutral spine. Keep the dumbbells close to your legs throughout.Let your eyes follow the angle of your torso as you hinge, looking at a spot on the floor a few metres ahead.Squeeze your glutes to drive back to the starting position. Lock out your hips, but don’t lean back or overextend.\"ImageStand with your feet hip-width apart, toes pointing forwards, holding the kettlebells at your sides.Draw your shoulders down and back away from your ears. Engage your core by drawing your belly button up and in towards your ribcage \u2013 imagine bracing your stomach as if someone were about to punch you.Step your right foot forwards about two feet, making sure to keep it aligned with your right hip. Redistribute your weight evenly throughout your foot.Slowly bend your right knee to lower your body towards the floor. Pause when your right knee forms a 90-degree angle and your right thigh is parallel to the floor. Your left knee should be bent to roughly 90 degrees and hovering a few inches off the floor, but you can also gently tap it on the ground.Engage your glutes and quads and press through your entire right foot to straighten your right leg. As you return to standing, allow your left foot to lift off the ground behind you, stepping it forwards to meet your right.After regaining your balance, take a step forwards with your left foot and repeat the lunge on your left side.4. Plank lateral walk into plank<\/a> hold\"ImageWearing a weighted vest, start in a high-plank position with your hands directly under your shoulders. Keep your head, hips and toes in a straight line, with your core engaged.Simultaneously step your left hand and left foot out to the left.Follow by stepping your right hand and right foot to the left to return to the high-plank position.Continue moving sideways for your chosen distance with control. Avoid letting your hips drop, rise or rotate as you move.Once you have completed the desired distance, hold a stable high plank position.<\/p>\n

Want to train like Liz Earle<\/a>?
Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

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