Lower Body Work

This workout targets your lower body, with plenty of attention to your glutes. You can do most exercises without any equipment unless you want a chair for balance. Set up and let's get to work!

Exercises

Set 1: 1 round

Effort: Moderate

Floor Bridge

1 minute

Rest

15 seconds

Glute Circles

1 minute

Effort: Moderate

Leg Lifts on Knees

45 seconds

Rest

15 seconds

Right Side Leg Circles

35 seconds

Transition

10 seconds

Left Side Leg Circles

35 seconds

Rest

15 seconds

Right Low Glute Kicks

35 seconds

Transition

10 seconds

Left Low Glute Kicks

35 seconds

Rest

15 seconds

Effort: Vigorous

High Glute Kickbacks

45 seconds

Rest

1 minute

Set 2: 1 round

Effort: Moderate

Chair Squats

1 minute

Rest

20 seconds

Effort: Moderate

Right Lateral Leg Lifts

40 seconds

Transition

15 seconds

Effort: Moderate

Left Lateral Leg Lifts

40 seconds

Rest

20 seconds

Effort: Moderate

Left Assisted Lunges

40 seconds

Transition

15 seconds

Effort: Moderate

Right Assisted Lunges

40 seconds

Rest

30 seconds

Side to Side Right Leg Swings

35 seconds

Side to Side Left Leg Swings

35 seconds

Rest

30 seconds

Set 3: 1 round

Effort: Moderate

Floor Bridge

1 minute

Rest

15 seconds

Glute Kickbacks

40 seconds

Effort: Vigorous

Leg Lifts on Knees

45 seconds

Rest

15 seconds

Lying Right Leg Back Circles

35 seconds

Transition

10 seconds

Lying Left Leg Back Circles

35 seconds

Rest

15 seconds

Right Bridge Glute Circles

35 seconds

Transition

10 seconds

Left Bridge Glute Circles

30 seconds

Rest

15 seconds

Glute Combo Kickback

1 minute

Rest

1 minute

Set 4: 1 round

Effort: Moderate

Chair Squats

1 minute

Rest

20 seconds

Effort: Moderate

Right Lateral Leg Lifts

40 seconds

Transition

15 seconds

Effort: Moderate

Left Lateral Leg Lifts

40 seconds

Rest

20 seconds

Effort: Moderate

Left Assisted Lunges

40 seconds

Transition

15 seconds

Effort: Moderate

Right Assisted Lunges

40 seconds

Rest

30 seconds

Side to Side Right Leg Swings

35 seconds

Side to Side Left Leg Swings

35 seconds

Appears In

Butt & Legs

Bodyweight

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