Killer Lower Body Super Set Workout

There is nothing I love more than a good lower body workout that leaves your legs feeling the burnout! This is a killer lower body super set workout that will give you such a sense of accomplishment! What is a super set, you may ask? The most basic definition is: when you do two exercises back to back with little to no rest between them. Most often the two exercises work different muscle groups. What are the benefits of the super set? Well, for starters, they are great when you are short on time as they allow you to work different muscles one right after the other without much rest. Another benefit is hypertrophy or muscle growth. By using your rest to do more exercises you are creating active recovery for each exercise. This triggers the physiological processes that promote muscle growth. This type of strength training is critical for toning and strengthening your lower body. Do not reach for the pink dumbbells with this one. To really change your body and become both stronger and leaner you need to challenge your weight selection. Step outside your comfort zone:) Utilize proper form and you will be thrilled with the results of this killer lower body burnout!

Directions:

  • do the reps for the given exercises

  • 2-4 times through each set

  • ABAB format

  • rest 1-2 minutes between sets

  • add the third cardio exercise after you are done with the strength portion if you’d like a quick cardio blast

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Equipment:

  • dumbbells

Warm up: 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (warm up video)

Workout:

Set 1:

  • Goblet Squat 12 reps

  • One legged deadlift 12 reps

  • Mountain climbers 50 reps

6 Leg Workouts To Supersize Your Lower Body!

A lot of guys look like Olympia Weekend material from the waist up, but when they take off their sweatpants… Yeesh! Sure, we all know that well-developed legs can make or break your physique, but saying it doesn’t make it any easier to build them—especially if you’re tall or have a quicksilver metabolism.

Being top-heavy is sure to get you a comment or two in the legendary Bodybuilding.com forums. The nice thing about our millions of forum users is that, while they may give you a smack with one hand for skipping leg day, they’ll freely share the program that helped them transform their own lower bodies with the other. They understand that true lifters—people who need the iron, who abide by the credo, “I Lift, Ergo I Am”—want to build the total package, not just half.

These six routines helped our readers bring home killer wheels once and for all, and now no one dares to giggle. Follow their protocols and you, too, can fearlessly leave your sweatpants in the locker where they belong!

Full Squats and Partials: by Ironlife

Heavy, basic, tough. That’s all you get here! Five sets of full ass-to-grass squats immediately followed by parallel squats means double duty on the biggest mass-gaining move of all, and can be done with heavy weight to pack on the size.

If depth is an issue for you, consider putting 2.5-pound plates under your heels or wearing Olympic lifting shoes to open the door to the lower-half of your range of motion (ROM). And don’t expect the partials to be easy. If anything, having to stop above the bottom will burn even more!

Single-leg deadlift

The lunge and single-leg deadlift should still feel heavy, but since you’re working one leg at a time, prioritize proper form above weight. These are really here to develop those underlying and stabilizing muscles, creating a solid base on which to grow some beef.

Full Squats and Partials 1 5 sets, 8-10 reps+ 4 more exercises

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Twice as Nice: by AlanApe

If the same old weekly workout isn’t doing it for you anymore, maybe some shock treatment is what your legs need. This twice-weekly routine mixes negatives with straight reps to force your legs into growth. Leave at least 4-5 days between workouts, or even 6 if you’re still suffering too much to lift.

Leg press negative

Twice As Nice Workout 1 1 4 sets, 10 reps + 6 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Twice As Nice Workout 2 1 4 sets, 10 reps + 4 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

5×5 Meets 20-rep Squats Meets Pyramid: by Fury22

Since your great-grandfather’s days, strong men have been successfully using three approaches to build legs that are as strong as they look, and that won’t change any time soon:

  • 5 sets of 5 reps
  • 3 pyramid sets with increasing weight
  • 1 single 20-rep squat set

Luckily, no one is evil enough to mix them into the same program, let alone the same week…right?

Welcome to a dark corner of the Bodybuilding.com forum! For Workout 1, you follow the classic 5×5 model with the same weight in each set (after a suitable number of warm-up sets, of course). The subsequent exercises are done in pyramid fashion, increasing the weight as you decrease the reps with each set.

“Workout 2 begins with a bang: one set of a 20-rep squat.”

One set of a squat might not seem like a lot, but chew on this: It should be done with a weight where you’d normally max out at about 10 reps. Twice the work plus same weight equals a tough and potentially nauseating experience for you!

You can use rest-pause and take mini-breaks within your set, but here’s the key: Don’t rack the weight unless it’s absolutely necessary. You want to keep tension on the muscles and force them to grow. The rest of the sets that day? Yeah, you guessed it: They’re pyramids.

5×5 Meets 20-Rep Squats Meets Pyramid Workout 1 1 5 sets, 5 reps + 4 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Volume, Volume, Volume: by Wildtim

Ah, the golden days of bodybuilding, when Tom Platz ruled the leg roost. Here’s one of the Golden Eagle’s leg programs, resurrected by poster Wildtim. Notice some variance in sets? That’s no mistake. Platz was a volume master, so we don’t want you to feel obligated to match him rep-for-rep.

Check in with your body before—and during—your workout and decide how many sets you want to do for each movement. If you’re flying high, hit the high range; if you’re dragging, go for the low. But no matter what, bring your best effort.

Standing calf raise

Volume, Volume, Volume 1 8-10 sets, 5-20 reps + 7 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Squat ‘Em All: by SuicideGripMe

Programming variety is key to maintaining passion and making gains, especially when it comes to the big money moves like squats. User SuicideGripMe changes his squat variation every week to keep things fresh and ensure his legs feel each and every workout.

His options include box squats, high-bar deep squats, low-bar squats, and front squats. Your formula for growth might include others.

Leg press

Squat ‘Em All 1 Barbell Squat Rotate weekly between squat variations: box squats, high-bar deep squats, low-bar squats, and front squats 1-3 sets, 3-5 reps (plenty of warm-up sets) + 5 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Superset for Size: by Goalie24

Supersets are a great option for when you don’t have a lot of time to train, because you can cram a lot of exercises into a shorter time frame. Like magic, workout intensity—and results—also go through the roof.

For the leg extensions and curls, don’t try to be a hero when it comes to weight. Take it from the forum elite: Nobody cares how much you can leg curl for reps! Perform each rep purposefully, establishing a solid mind-muscle connection to encourage growth.

“Supersets are a great option for when you don’t have a lot of time to train, because you can cram a lot of exercises into a shorter time frame.”

Superset For Size 1 Superset 3 sets, 10 reps + 5 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Well+Good readers love leg day. When we put out the call on Instagram for you to share your happy-making (and dreaded) fitness routines, workouts targeting the lower body won out by a whopping 67 percent.

Leg day calls for squats, lunges, high knees… all of those tricky moves that harness the power of your lower body and make your butt, quads, and calves burn—but in that hurt-so-good type of way. “Leg day is more desirable than any other day because who doesn’t want strong legs?” says Oliver Lee, Peloton Tread instructor. “Having strong legs allows you to perform your best in workouts. Plus, glutes fall into the leg day category, and everyone wants a good peach.” He’s not wrong.

Lee’s leg day preference? Covering the basics. “The main part of any good leg workout should include some kind of squat, lunge, and deadlift combination,” he says. This ensures you work every muscle from core to toe (and, most likely, will be very sore the next day). Keep scrolling for Lee’s perfect lower body routine.

Lee’s 4-move leg day workout

1. Glute bridges: For these, start by lying on your back with your feet planted on the ground at hips-distance. Lift your hips up while engaging the glutes at the top.

2. Dumbbell goblet squat: Lee recommends grabbing one heavy dumbbell with both hands and holding it at your chest. Set your feet shoulder-width apart while keeping a neutral spine, and bend your knees to 90 degrees. Pause, then drive through your heels back to the top.

3. Dumbbell reverse lunge: You can use two medium or heavy weights for this, holding one in each hand by your side. Alternate stepping each leg back into a reverse lunge. Keep your weight in your front leg each time you step back, and use your power to bring yourself back to standing. Get your back knee low enough, just above the floor, for a proper range of motion.

4. Dumbbell deadlift: With two heavy weights held in front of your thighs, begin by pushing your hips back (keep your weight in your heels). Slowly lower the weights down to your mid-shin area while keeping your back flat and getting your chest parallel to the floor. Then pull up through your hamstrings and glutes as you bring yourself back to standing. Go through and repeat until fatigued.

You can also try this 11-minute leg workout, courtesy of Charlee Atkins. (Or, hey, you always can do both!)

Now for your arm day (womp womp): Here’s a resistance band arm workout that only takes 10 minutes, along with a 9-move dumbbell arm workout that’ll leave you sore AF.

Getting a Great Lower Body Workout

In general, work your large muscles before moving on to your small ones. So perform your lower body workouts in the following order:

1. Glutes

2. Quads

3. Hamstrings

4. Inner and outer thighs

5. Calves

6. Shins

The only exception to this rule is if you specifically want to target a smaller muscle that’s lagging far behind in its strength and is creating a too noticeable weak link. If that’s the case, it’s a good idea to switch your exercise order around so you target the weakest muscle when it’s fresh.

Do at least four or five lower body exercises on a regular basis for balanced muscle development and visible training results. Your workouts need to include two types of exercises:

  • Compound exercises, which involve several muscle groups at once
  • Isolation exercises, which hone in on a single muscle group

If you’re starting out with bad knees or hips, you may want to take a few weeks to simply focus on the muscles surrounding those joints. If your knees are the problem, for example, start with exercises that isolate your quads (the thigh squeeze and the leg extension machine) and your hams (the leg curl machine) and wait a few weeks before graduating to compound exercises (the squat and the lunge).

Here are some tips for working specific lower body muscle groups:

  • Glutes: It’s tough to isolate your butt muscles because nearly every butt exercise also involves the front and/or rear thigh muscles. However, you can maximize the emphasis on your maximus with a few simple technique tricks. For instance, when you’re doing the leg press or the squat, keep your toes pointed straight ahead as much as possible and your weight shifted slightly back onto your heels, especially as you press back up into the straight-leg position. The more weight you shift onto your toes, the more your quadriceps become involved. Also, when you stand up, squeeze your cheeks to make sure your glutes are really working and aren’t just going along for the ride.
  • Quadriceps: The leg extension — an exercise in which you straighten your legs from a bent position — may give you a twinge of pain in your kneecap as you near the fully extended position. In this case, stop just before your legs are straight. Many leg extension machines have a device that stops the lever of the machine from going past the point you set. The machine may also let you start from a higher position than normal if you feel pain when you’re initiating the movement.
  • Hamstrings: The most popular way to work the hamstrings is with a leg curl machine; you start with your legs straight and curl your heels toward your butt. You typically find this machine in three varieties: lying, seated, and standing. With some leg curl machines, you lie flat on your stomach; others have a severe bend in the support pad. Still another has you lying at an angle with your hips above your head. Try all the hamstring machines available to you, and use any of the machines that feel comfortable.
  • Calves: When you perform the standing calf raise, experiment with the angle of your toes to find the position that’s most comfortable. But don’t angle your toes too much outward or inward or you’ll place too much stress on your knees and ankles. And perform calf exercises slowly. Bouncing your heels up and down causes your calf muscles to tighten and uses momentum to power the movement instead of maximally challenging your muscles.

Expect to feel sore and walk a little stiffly for a day or two after your first few lower body workouts. Of course, any muscle that’s new to weight training is likely to be sore after the first few sessions, but leg muscles seem particularly prone to this phenomenon. Start out with just your own body weight or light weights; otherwise, you may find yourself walking like Herman Munster or wincing in agony when you get up from the breakfast table.

Here are the most common pitfalls to watch out for when training your butt and legs:

  • Don’t play favorites. In other words, don’t work your butt muscles and neglect your thighs just because you want to fill out the back of your jeans. Strive for balance. If one lower body muscle group is monstrously strong compared to the others, it pulls your posture out of alignment and you may end up with an injury.
  • Don’t put your knees in jeopardy. Avoid locking your knees when you’re lifting a weight, and don’t allow your knees to shoot out past your toes in the squat, lunge, or leg press. If you feel knee pain during an exercise, stop immediately. Try another exercise and return to the one that gave you trouble after you’ve been training for a few weeks. Or perform a simpler version of the exercise, restricting the distance you move the weight.
  • Don’t perform more than 15 repetitions for any leg exercise for strength training. Some people, afraid of developing bulky legs, use extremely light weights and perform 40 repetitions. You’re not going to build much strength this way, and you’ll probably fall asleep in the middle of a set. You also increase your chance of injury from placing too much repetitive stress on your joints.

With this workout, my goal was to build a fun lower body workout that you can do anywhere. With the lengthy intervals, it ends up being a workout that challenges both cardio and muscle endurance.

The exercises have been pulled from all different types of training; there are some traditional strength exercises, mat Pilates moves, and even some Barre influenced movements. If you need to, you can make this workout low impact by following along with the jump free modifications we’ve provided throughout.

You don’t need any equipment at all for this routine, however, if you want to step up the challenge and the benefits, you can always hold onto weights while doing this workout. Even if you’re doing this without any extra resistance, you’re still going to feel it!

Related: 4 Week Bodyweight Only Workout

Workout Structure: At Home Butt and Thigh Workout

  • Muscles used: We’re targeting the glutes (butt), quadriceps (front of the thighs), hamstrings (back of the thighs), inner and outer thighs, calves and core with these highly varied bodyweight exercises.
  • Good for: Burning fat, building cardiovascular and muscular endurance, toning, building a base to move onto strength training
  • No equipment: No equipment necessary, but you can always add on extra weight or use an exercise mat if necessary
  • Warm up and cool down not included (both are recommended)

Printable Butt and Thigh Workout
Basic Squat
Side Step Squats
Reverse Lunges
Jump Squats
Squat Holds
Curtsy Lunges
Side Lunges
Squat + Front Kick
Ski Squat + Outside Thigh Raise
Lunge Pulses
Other Side

Water Break

Reverse Leg Lifts
Other Side
Side Leg Lifts
Other Side
Inside Thigh Lifts
Other Side
Bridges
Bridge Kicks

How often should I do this workout?
You should always give muscle groups 24-72 hours to heal in between workouts, especially if your muscles are sore – if your muscles are still sore, you shouldn’t be doing a tough workout on those same muscles. This is another instance in fitness where more is really not better. If you need help structuring a workout program, check out our 4 Week FBbooty program, or if you’re looking for a total body program, FBSweat is an awesome option that lets you pick the length of your workout each day.

Does it make it less effective if I take breaks?
It is always better to stop and take a break to catch your breath or shake out your muscles than it is to keep going because you feel like you “should”. It’s always better to take that quick break and then jump back in with the fullest intensity you can manage, and clean form. Don’t feel bad if you have to stop and take breaks, but do try to push yourself and keep your breaks as short as possible.

Do these exercises make my butt and thighs bigger or smaller?
It largely depends on your starting point. If you have weight to lose or if you’re carrying extra body fat, squats (and other lower body strength exercises) can help reduce weight and/or body fat, making your butt and thighs smaller, tighter, more toned and more compact. On the other hand, if you’re very lean or have little body fat, you can build a round, shapely butt by building thigh and glute muscles with strength training targeting the lower body. Read more: Do squats really make your butt bigger? What squats really do to your booty & your body

I hope you enjoyed this workout! If you haven’t already, be sure to Subscribe to Fitness Blender on YouTube so that you never miss a new release.

Do This Leg Workout At Home To Strengthen Your Lower Body

While your legs and glutes contain the biggest muscle groups in the body, you don’t have to go to a gym and lift massive weights in order to give them a good workout. With the right set of exercises you can use bodyweight alone to create a leg-shaking workout. And if you happen to have a set of dumbbells or any workable substitute (cans of beans, big bags of rice or fully-loaded backpacks almost always work) to hand, then you can easily increase the challenge.

This home leg workout has been created by the team at activewear brand Sundried, who have also put together a handy infographic of the exercises involved. Have at it.

1 Squat

Sets 3 Reps 10

Targets Quads, hamstrings and glutes

Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2 Lunge

Sets 3 Reps 10 each side

Targets Quads, hamstrings and glutes

From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90°. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3 Pistol squat (or single-leg box squat)

Sets 3 Reps 10 each side

Targets Quads, hamstrings and glutes

The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you.

If you can’t do this, don’t worry – it’s really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface that’s around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until you’re sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other.

4 Good morning

Sets 3 Reps 10

Targets Hamstrings and glutes

Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

5 Donkey kick

Sets 3 Reps 10 each side

Targets Hamstrings and glutes

Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch.

6 Side lunge

Sets 3 Reps 10 each side

Targets Abductors

From standing take a big step to one side and lower until the knee on your leading leg is bent at 90°, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch.

7 Calf raise

Sets 3 Reps 10

Targets Hamstrings and glutes

From standing, raise your heels off the ground until you are standing on your toes, then lower under control.

8 Glute bridge

Sets 3 Reps 10

Targets Hamstrings and glutes

Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start.

9 Stiff-leg deadlift

Sets 3 Reps 10

Targets Hamstrings and glutes

You’ll need some kind of weight for this one, whether that’s a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.

Top 6 Lower Body Strength Training Exercises

Your body is a temple. And it starts on the ground floor.

Arms and abs might move magazine covers, but it’s seven billion lower bodies that move the world. From your feet to the small of your back rests the engine of peak performance, whether it’s just the activities of daily living or a matter of life and death. A well-developed lower body not only makes you stronger, it makes each step a little easier, saving precious cardio capacity for the long haul a SEALFIT athlete often finds him or herself in.

Strengthening your lower body also offers an unparalleled connection to mental toughness. Getting better at anything involves a little pain, but nowhere else do you carry it with you as much as training your legs. If you can walk back to a program that left you crawling away from it, you’re tougher than a lot of what life throws at you.

We’ve put together a list of six essential lower body exercises, most doable anywhere and adaptable with weight or technique tweaks to turn your weak spots into strengths. If you’re new or needing improvement in how you train your base of operations, the following moves will have you moving

Exercise 1: Squat

Working the lower body begins and ends with the squat. While it primarily works the glutes, the squat engages every muscle from the floor through to the small of the back. It’s also one of man’s most quintessential movements.

That doesn’t make it easy to avoid doing it all wrong. Just as all those muscles are strengthened by a great squat, a bad one leaves them imbalanced and at risk of injury. To perfect the standard squat, place your knees shoulder-width apart, keep your back straight, and drop your hips until they’re parallel with your knees, with your knees over your toes. Imagine yourself dropping into a chair, or use the corner of a box to simulate the real thing. Once you’re parallel, push off the floor, keeping your knees over your toes and driving your hips forward until you’re

The squat is also one of the easiest to modify. Once you’ve gotten the strength for 20 bodyweight-squat sets, consider adding weights for strength, or a faster interval for explosiveness. Whichever you decide, don’t let the numbers game interrupt your form. You may see short-term gains from letting your technique slip, but you’ll pay in a lower ceiling for gains even if the increased injury risk doesn’t come back to bite you.

Exercise 2: Lunge

Very few exercises work for lower-body stability quite like the lunge. An exaggeration of the act of stepping, lunges reinforce stability and provide functional strength you’ll use every day of your life.

Start with feet shoulder-width apart. Take a step forward, dropping your hips until both knees are are parallel with the hips, quads perpendicular to the shins. Push off with your forward foot and return to the original position, or bring the back leg parallel with the front. Repeat the action with the other leg. Once you’ve mastered the unweighted version, put a dumbbell in each hand for a challenge that will pay dividends with every step you take.

Exercise 3: Deadlift

If squats are lower body exercise at its most essential, the deadlift represents its most primal: something heavy is on the ground; go pick it up. And whether it’s a buddy’s couch, a line of scrimmage, or a person on the worst day of their life, a strong deadlift can get it moved.

To perform a traditional deadlift, grip the weight on the floor, with feet hip-width apart. Keeping your back absolutely straight, push through the floor with your feet, rising with the weight until you’re standing tall with the weight at waist level. (Warning: the deadlift targets vulnerable structures in your back more than any other lower body lift; bad form is not just counterproductive but potentially crippling.)

As your strength improves, your lower body will eventually outpace your grip strength; if you’re using an Olympic barbell, consider using an mixed grip (knuckles of each hand facing opposite directions) or letting the weight hang after your last rep as a negative rep for your forearms. The deadlift can also be modified with a plethora of bars and stances to target whatever muscle you’re looking to improve.

Exercise 4: Box Step Up

The box step up combines the stabilizing effect of the lunge with the pure strength of the squat. The form is perhaps the easiest of all: grab a box or other raised platform and step up on it. Bring your other foot to the top of the box. Control your downward descent until you’re back at the base of the box.

Once you’re capable of a string of steps, add weight for strength or consider jumps instead of steps for explosiveness.

Exercise 5: Bulgarian Split Squat

For next-level strength and stability, try the Bulgarian split squat. Place the top of one foot on a bench, then lower your knees and hips until the hips are parallel with the front knee. Push through the back heel to return to the original position.

Modify by adding more weight or increasing the drop angle.

Exercise 6: Heavy Sled Push

The sled is more than an essential lower body exercise. Here at SEALFIT, where the point of strength is to move heavy stuff far and long, it’s the ultimate piece of equipment. Barbells are wonderful in their place, but nothing tests brute strength like your irresistible force, an object engineered to be just shy of immovable, and an open lane to see who wins.

It’s just as useful for building the SEALFIT mentality. While it’s tempting to blow through the sled like the strongest man alive, the real gains come from keeping your form, and on a long push, that means keeping your cool. Control your breathing, keep your arms and back straight, and take controlled, careful steps. You’ll do better, you’ll get better, and you’ll be better prepared to use this skill in the wild for it.

One More Warning about Form

We’ll say it again because we can’t say it enough: maintain your form. These exercises are as dangerous if done incorrectly as productive when done right. You’re working out to make your life better, not move some extra numbers around. You can only get so much better sacrificing technique for a few more reps or pounds, and you won’t get any better at all nursing an injury for it.

15 At-Home Exercises To Strengthen And Tone Legs And Hips Charushila Biswas Hyderabd040-395603080 January 6, 2020

Women tend to accumulate more fat in the lower body compared to men (1). Thankfully, you can tone up and strengthen your lower body with the right exercises (2), (3), (4). Here are 15 best at-home exercises you can do to get toned and strong legs and hips. Keep scrolling!
Note: If you have lower back pain or knee pain, or if you are pregnant, talk to your doctor before doing any.

15 At-Home Leg And Hip Exercises For Women

Before you start with these exercises, warm up your muscles for at least 10 minutes. Here’s a quick warm-up routine:

Warm-up – 10 Minutes

  • Neck tilts – 1 set of 10 reps
  • Neck nods – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Jumping jacks – 1 set of 50 reps
  • Calf raises – 1 set of 10 reps
  • Ankle rotations – 1 set of 10 reps

Now, your muscles are ready for an energizing 20 minutes of lower body no-equipment training. Let’s begin!

1. High Knees

Target – Quads, hamstrings, calves, and glutes

How To Do
  1. Stand straight with your feet close.
  2. Extend your hands in front of you, with the palms facing down.
  3. Start jogging on the spot. Only, raise your knees higher.
  4. Try to tap your palms with your knees.
  5. Do 3 sets of 20 reps each.

2. Squat

Target – Glutes, quads, hamstrings, and calves

  1. Stand with your feet shoulder-width apart, back straight, and shoulders rolled back. Keep your core engaged.
  2. Push your hips out and lower yourself by flexing your knees.
  3. As you come to a sitting pose, flex your elbows and bring your forearm close to your chest.
  4. Make sure your knees are behind your toes, and your back is not hunched.
  5. Push yourself all the way up with the same speed you squatted down.
  6. Do 3 sets of 12 reps each.

3. Jump Squat

Target – Glutes, quads, hamstrings, adductors, and calves

  1. Stand with your feet shoulder-width apart. Roll your shoulders back and keep your core engaged.
  2. Squat down and bring your hands close to your chest.
  3. Push yourself up from the sitting position and jump off the ground. Propel your body upward by throwing your hands to the side.
  4. Land softly on the ground and get back to the squatting pose.
  5. Do 3 sets of 12 reps each.

4. Alternating Side Lunge

Target – Adductors, glutes, quads, hamstrings, and calves

  1. Stand with your feet wider than shoulder-width apart.
  2. Shift more of your weight on your left side. Bend your left knee and lower yourself to the left.
  3. Straighten your position and repeat the motion with the right side.
  4. Do 3 sets of 10 reps each.

5. Plie Squat Calf Raise

Target – Calves, adductors, glutes, hamstrings, and quads

  1. Stand with your feet wider apart than shoulder-width.
  2. Squat down and slowly raise both your heels off the floor.
  3. Extend your hands in front of you for balance.
  4. Slowly, lower your heels. Raise them again.
  5. Do 3 sets of 12 reps each.

6. Wall Sit

Target – Quads, hamstrings, glutes, and calves

  1. Stand with your upper back, lower back, and hips against a wall.
  2. Squat down and get into a sitting position.
  3. Place your hands on your thighs.
  4. Hold this pose for 30 seconds. Keep breathing.
  5. Get back up. Rest for 10 seconds and repeat.
  6. Do 3 sets of 30 seconds hold.

7. Lunge

Target – Quads, hamstrings, glutes, and calves

  1. Stand with your legs shoulder-width apart, hands on your waist, shoulders rolled back, and core engaged.
  2. Take a step forward with your right leg.
  3. Flex both your knees and lower your body. Your thighs and shins should be perpendicular to each other.
  4. Raise your body and get back to the starting position.
  5. Place your left foot in the front and repeat the same.
  6. Do 3 sets of 12 reps each.

8. Standing Side Leg Kicks

Target – Adductors, abductors, hip flexors, glutes, quads, hamstrings

  1. Stand straight with your feet shoulder-width apart.
  2. Place your left hand on the back of a chair.
  3. Place your right hand on your waist.
  4. Raise your right leg laterally. Do not bend to the side.
  5. Repeat 12 times before switching sides and raising the left leg.
  6. Do 3 sets of 12 reps each.

9. Hip Thrust

Target – Glutes, hamstrings, quads

  1. Sit and place your upper back against a bench or sofa.
  2. Place your hands on the sofa, flex your knees, and keep your feet flat on the floor.
  3. Push your hips up. Your shoulders, hips, and quads should be in the same line.
  4. Hold this pose for a second.
  5. Slowly, lower your hips back to the starting position.
  6. Do 3 sets of 8 reps each.

Note: Consult your doctor if you have lower back problems before you do this exercise.

10. Donkey Kicks

Target – Glutes, hamstrings, quads

  1. Get on all fours.
  2. Lift your right foot and knee off the floor.
  3. Without extending the leg straight, kick your right heel up toward the ceiling.
  4. Bring it back slowly. Just before your foot touches the floor, kick your leg up again.
  5. Repeat 12 times before doing the same with the left leg.
  6. Do 3 sets of 12 reps each.

11. Spider Climbers

Target – Adductors, abductors, glutes, hamstrings, and quads

  1. Get into a plank pose. Engage your core, and make sure your elbows are right under your shoulders.
  2. Lift your right leg off the floor, flex your knee, open your right leg, bend your upper body to the right, and try to bring your right shoulder and right knee close.
  3. Place your right leg back.
  4. Do the same with your left leg.
  5. Do 3 sets of 12 reps each.

12. Leg Circles

Target – Adductor, glutes, quads, and hamstrings

  1. Lie down on a mat. Place your hands with the palms facing down under your hips. Make sure your tailbone is touching the floor.
  2. Lift your right leg off the floor and start drawing a circle with the tip of your right big toe. Make 10 circles.
  3. Place your right leg back on the floor.
  4. Do the same with your left leg.
  5. Do 3 sets of 10 reps each.

13. Leg Raises

Target – Core, glutes, hamstrings, and quads

  1. Lie down on a mat. Place your thumbs under your hips and engage your core.
  2. Raise both your legs off the floor at 30 degrees. This is the starting position.
  3. Lift your leg to 90 degrees and slowly drop it to 30 degrees.
  4. Repeat the same 12 times to complete one set.
  5. Do 3 sets of 12 reps each.

14. Side-Lying Leg Raises

Target – Adductor, glutes, hip flexors

  1. Lie down on your left side. Place your hand below your head for support, and your right hand on your waist.
  2. Raise your right leg to 45 degrees and lower it.
  3. Right before your right foot touches the left, raise it again.
  4. Do 10 leg raises before changing sides and raising your left leg.
  5. Do 3 sets of 10 reps each.

15. Butterfly Pose

Target – Adductors and hip flexors

How To Do

  1. Sit on a mat with your legs extended in front of you.
  2. Hold your left ankle with your left hand, flex your left knee, and bring your left foot close to your groin.
  3. Do the same with your right leg.
  4. Hold the soles of your feet together with both hands.
  5. Keeping your feet stationary, move your knees up and down, just like the fluttering of a butterfly.
  6. Do 30 reps to complete one set.
  7. Do 30 reps to complete one set.

Conclusion

Do this 15 fat-reducing, spirit-lifting lower body exercises every alternate day to see visible results in three to four weeks. Your diet must also change. You may either go on intermittent fasting or include these superfoods in your diet. Also, stay hydrated and stress-free.

4 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Gender differences in fat metabolism, Current Opinion in Clinical Nutrition and Metabolic Care, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/11706283
  • The Role of Exercise and Physical Activity in Weight Loss and Maintenance, Progress in Cardiovascular Diseases, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
  • Strength training and body composition in middle-age women, The Journal of Sports Medicine and Physical Fitness, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/28181774
  • The effects of physical exercise on body fat distribution and bone mineral density in postmenopausal women, Maturitas, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/10802396

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

We’re back with another round of strength training, using the AB AB format you love. This one combines a variety of squats, lunges, and a few different types of deadlifts to really burn out the muscles of the lower body. My butt and thighs, especially my hamstrings, were killing me (in the best of ways, of course) for 2-3 days after I did this routine.

A word of advice for this routine; lift like you mean it. If you want to see changes in your body fat, and changes in the way your body is shaped, lift heavily – and even more importantly, lift properly. Mind your form. Squeeze your muscles. I know I probably sound like a broken record by this point but I want you to be working hard! I want you to be breathing heavily and breaking a sweat with these strength training workouts. If you choose the right weight and work hard to keep perfect form, you’re going to find that there’s a fine line between strength training and cardio, or at least that strength training can easily turn into a cardiovascular challenge as well.

We’ve given you 20 seconds of Active Rest in between each set of exercises. We stuck to a “Boxer Shuffle” or “Butt Kickers” for the light cardio, but you can do something as challenging or as easy as you need. Do keep in mind that the vast majority of your efforts should be going towards the strength training portion of this routine. You can do Burpees for your active rest if you like, but if you find that you’re having to stop a few reps short or lift lighter than you normally would, then you need to take the cardio component down a notch and instead try and challenge yourself with the strength training.

Workout Structure
5 Groups of 2 Exercises
AB / AB Format
10 Reps
30 Minutes Total

We haven’t included a warm up so make sure that you do one of our warm up cardio videos before jumping into this one. Strength training on cold muscles is no bueno and makes injuries and strains more likely. We have included a thorough cool down and stretch.

Printable Workout
Traditional Squats – Kelli is using 30 lbs, or 13.6 kg, total
Deadlifts – Kelli is using 48 lbs, or 21.8 kg, total

Ski Squats – Kelli is using 30 lbs, or 13.6 kg, total
Deadlifts, Toes pointed inward – Kelli is using 48 lbs, or 21.8 kg, total

Sumo Squats – Kelli is using 30 lbs, or 13.6 kg, total
Deadlifts, Toes pointed outwards – Kelli is using 48 lbs, or 21.8 kg, total

Curtsy Lunges – Kelli is using 24 lbs, 0r 10.9 kg, total
Side Lunges, Alternating – Kelli is using 24 lbs, 0r 10.9 kg, total

Jump Squats
Lateral Jumps

Make sure you don’t skip your independent warm up, and finish the video all the way through to the end of the cool down.

Home lower body workouts

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