A beginner full body gym workout for women: squat, hip abduction, single-arm dumbbell row, push-up and side plank. Day 3 of the 3-day Full Body Plan for Women.
Common questions about this workout day: structure, substitutions, and progression.
They can. Knees travelling forward past your toes is a normal part of a deep squat, and stopping them on purpose tends to tip you forward and load your lower back more. What matters:
Start with the empty bar (45 lb / 20 kg), or hold one dumbbell at your chest for a goblet squat if the bar is too heavy. If your knees hurt, sharply or during every rep, stop and get it looked at.
The side of your glutes, the gluteus medius and minimus. They lift the leg out to the side and keep your knees from caving in when you squat or lunge, so they pay off in the rest of the plan.
Sit tall, push your knees out with control, pause for a second, and come back slowly. The machine strengthens the muscles; it won't burn fat from your hips on its own.
Do them with your hands on a bench or a bar in a rack. The higher your hands, the easier the push-up. Pick the height where you can do 3 sets of 8 with your body in a straight line from head to heels.
Each week, lower the bench or bar a notch once all three sets feel solid. Most beginners reach the floor within a couple of months. Knee push-ups also work; incline push-ups keep the same straight-body position as the full version.