Hillary Duff’s Workout

Hillary Duff’s Workout

Hillary Duff has quietly reminded everyone she is still that girl. The singer/actor has a sold out summer tour and looks amazing, but what is the secret sauce that has her looking snatched? Well it isn’t a complicated workout, listed below are her four go to lower body workouts from Women’s Health Magazine.

1. Barbell Back Squat

How to:

• Set up a barbell on a squat rack, so that it is just below your shoulders when standing up straight.
• Step underneath the bar and hold it just outside of your shoulders. Your feet are just wider than your hips and your toes turned outwards slightly lift the bar off the rack and onto your back.
• Slowly begin to squat down, pushing your hips back and down as if sitting into a chair, without letting your knees roll inwards and keeping your chest up, but allowing your torso to lean forward as needed.
• Lower until your hips drop just below your knees, and your knees track in line with your toes, then push through the floor to return to standing. Rest for 1 minute between sets.

Sets and Reps:

1. 5 reps @ 50% effort
2. 3 reps @ 50% effort
3. 1 rep @ 30% effort
4. 8 reps @ 70% effort
5. 8 reps @ 70% effort

2. Barbell Romanian Deadlift

How to:

• Step up to the loaded barbell, with your shins practically touching it. Stand with feet hip-width apart. Pick up the bar.
• Holding the barbell in front of you, squeeze your shoulder blades together to keep your back straight, and create a slight bend at the knee. Suck your belly button into your spine to engage your core.
• Inhale, and hinge at your hips by focusing on sending your hips and butt back while maintaining a neutral spine (no rounding). Keep your bodyweight evenly distributed throughout your feet. Lower yourself until you feel a solid stretch in your hamstrings while maintaining a flat back. Keep the barbell close to your legs the entire time.
• Squeeze your glutes to drive back to the starting position. Lock out your hips, but don’t lean back. Exhale.

Sets and Reps:

1. 5 reps @ 50% effort
2. 8 reps @ 60% effort
3. 8 reps @ 70% effort
4. 8 reps @ 70% effort

3. Dumbbell Lateral Lunge

How to:

• Stand with your feet hip-width apart holding one or two dumbbells.
• Take a big step to the side with your left leg, then bend your left knee, pushing your hips back and lowering until your left knee is bent to 90º. Push back to start.
• Complete all reps on your left before moving on to your right.

Sets and Reps:

1. Left side – 3 x 10 reps @ 70% effort
2. Right side – 3 x 10 reps @ 70% effort

4. Bodyweight Sissy Squat

How to:

• Stand with your feet hip-width apart on your tip toes and your weight on the balls of your feet. Place one or both hands on a rack for support.
• Bend at your knees and lean backwards, creating a strong and rigid straight line from your knees to your head.
• Continue bending at your knees, maintaining your backwards lean, and lowering your knees to the ground before standing back up forcefully.

Sets and Reps: 3 x 10 reps @ 70% effort

Courtesy of Women’s Health Magazine