Ready to tone and strengthen your entire lower body, and get a healthy dose of core work, too? I’ve totally got you covered. This circuit workout is designed to strengthen your glutes, hamstrings, quads, and abs in just five moves.
I’ve also thrown in some unilateral exercises (drills that target one side of your body at a time) to help you build strength evenly—trust me, this is crucial. What’s more, you don’t need any equipment for this workout—but don’t worry, you’ll still feel the burn. Plus, it’s going to prep you to take on more challenging lower body moves, like weighted squats and deadlifts. Now, ready to get started?
Time: 15 minutes
Equipment: Mat
Good for: Lower body and abs
Instructions: Complete 10 reps for each move, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit over from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week, and warming up with a few dynamic stretches first.
Bridge Hip Cook Lift
How to: Lie on your back with your knees bent and feet flat on the floor. Hug your right leg toward your chest and hold onto that knee. Engage your glutes and lift your hips up until your left thigh forms a straight line with your back. Lower down to the mat. That’s one rep. Complete 10 reps on each side, then continue to the next move.
Bodyweight Squat
How to: Stand with your feet hip-width apart. Bend your knees, sit your hips back, and lower your body down until your thighs are parallel with the floor. Bring your arms forward as you lower down to keep your torso upright. Rise back up to start, squeezing your glutes and the top, and bringing your arms to your sides. That’s one rep. Complete 10 reps, then continue to the next move.
Reverse Lunge
How to: Stand with your feet hip-width apart and hands on your hips. Lift your right foot and take a step backward. Lower down until your back knee nearly touches the floor, keeping your hips squared forward the entire time. Return to start. That’s one rep. Complete 10 reps on each side, then continue to the next move.
Split-Stance Hinge With Reach
How to: Stand with your feet hip width apart. Slide your right foot back two steps behind you and raise your heel to balance on the ball of your foot, almost like a kickstand. Hinge forward at your hips with a flat back until your torso is parallel to the floor while extending your arms forward until your biceps are by your ears. Then return to standing. That’s one rep. Complete 10 reps on each side, then continue to the next move.
Lateral Squat
How to: Start with your feet wider than your hips and your knees and toes pointing forward. (Slightly turning your feet out to 11 o’clock and 1 o’clock is okay too, if it feels more comfortable). Shift your weight into your right heel, push your hips back, and bend that knee while leaving your left leg straight. Try to get your thigh parallel to the floor. You can bring your arms in front of you as a counter balance or clasp them at your chest. Then, drive through your right foot to reverse the movement. Pause at the top to squeeze your glutes and stretch the front of your hips forward. Repeat on the other side. That’s one rep. Complete 10 reps, then repeat the circuit from the top, for three rounds total.
Like this workout? You’ll LOVE Betina’s full get-strong plan. Get it by downloading the All/Out Studio App, which also features other WH favorite trainers.
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