<http://schema.org/articleBody>
"&amp;lt;p&amp;gt;\u00A0Stand with feet shoulder-width apart, holding a heavy dumbbell or kettlebell.\u00A0 Bend knees and lower into a squat keeping the knees behind toes.\u00A0 Try to touch your elbows to the inner thighs.\u00A0 As you stand up, rotate to the right, taking the weight overhead.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Repeat, alternating sides for 12 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;With a ball supporting the back, lean against it and lift one foot off the floor (keep the toe resting lightly on the floor) and lower into a one-legged squat, just a few inches down.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Push through the heel and repeat for 12 reps and switch legs.\u00A0 Hold weights if desired.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Repeat this superset 2-3 times or move on to the next superset.&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet shoulder-width apart, holding heavy weights.\u00A0 Keeping knees slightly bent (or straight) tip from the hips with back straight lower the torso towards the floor, keeping weight close to legs.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Squeeze through the butt and hamstrings to come back up and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet together, weights in hand.\u00A0 Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe.\u00A0 Push through the heels to lift back up, bringing foot back to start.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Repeat for 12 reps and switch sides.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Repeat this superset 2-3 times or move on to the next superset.&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet wide, toes out at an angle, medium-heavy weights on the upper thighs.\u00A0 Keeping knees in line with your toes, lower into a squat, focusing on the inner thighs.\u00A0 Keep knees in line with toes.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Using a band around the right foot, stand with the right side of the body towards the anchor.\u00A0 Step out to the left, lowering into a side squat.\u00A0 Keeping the weight in the left leg, push back up while bringing the right leg diagonally in front of the body, focusing on the inner thigh.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Repeat for 16 reps and switch sides.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Repeat this superset 2-3 times or move on to the next superset.&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand on a resistance band and hold handles, keeping tension on the band.\u00A0 Take a wide step to the right, squeezing the glute as the tube tightens. Lower into a squat, stand up and step feet together.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Continue stepping to the right for 8-12 reps before switching sides.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Place hands behind the back and tip forward until back is parallel to the floor and flat, abs braced and put your weight on the right leg, taking the left leg out to the side, resting on toe.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Squat with the right leg while simultaneously lifting the left leg a few inches off the ground in a leg lift.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Repeat for 12 reps on each side.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Repeat this superset 2-3 times or move on to the next superset.&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Lie on the ball with the head, neck and shoulders supported, knees bent and toes lifted.\u00A0 Hold weights on the hips and lower the hips towards the floor without rolling on the ball.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Squeeze the glutes to raise hips until the body is in a straight line.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Lower and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;On hands and knees, place a light weight behind the knee and squeeze it.\u00A0 With knee bent, lift the leg straight up, squeezing the glutes.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Lower and repeat for 16 reps on each side.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Repeat this superset 2-3 times or move on to the next superset.&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/lower-body-superset-workout-challenge-1231328>