Looking for a workout that you can perform at home, in the office, your hotel room or the gym to work those glutes (butt), thighs and legs? Use these 5 exercises to sculpt your lower body.
After your 3-5 minute warm up (See more: The 5 Best Warm Up Exercises To Get You Ready For Your Workout), move immediately to:
Contents
1. SPLIT SQUATS
Using your bodyweight only and later with a dumbbell in each hand, stand with your left foot forward and your right foot back in a wide stance. Slowly bend both knees keeping the left knee above your ankle while lowering the right knee to just above the floor. Return to the start and repeat for a minimum of 10 repetitions then repeat with your right foot forward.
2. BODYWEIGHT SQUATS
Start with your feet shoulder width apart and push your hips back as though you are sitting in a chair. While keeping your back straight and looking forward, lower your body down until the top of your thighs are parallel to the floor. Pause briefly at the bottom of the movement and then stand and return to the start position and repeat for a minimum of 10 repetitions. Squats are a slow and steady up and down movement WITHOUT bouncing.
Learn More: How To Squat Safely And Effectively
3. LUNGES
While keeping your upper body straight, your shoulders back and your chin up, plant your right leg and step off (lunge) forward with your left leg. Lower your hips until your knees are close to a 90-degree angle and your rear knee gets close to (but doesn’t touch) the floor. Your forward knee should not go forward past your ankle as it puts stress on your knee. After a brief pause in the bottom of the movement and push back up to the start position and repeat for a minimum of 10 repetitions. Now switch legs and repeat, perform a minimum of 10 reps on each leg.
Learn More: How To Do Proper Lunges For Shapely Legs And Butt
4. KNEEL TO STAND
This simple exercise will blast your butt and thighs. Start in a “half-kneeling” position with one knee on the floor and the other knee up. Now shift your weight to the leg that is up and stand up. Now lower yourself back to the half-kneeling position but this time with the opposite knee up and repeat. Alternate up, down, up and continue.
5. PLIE’s
As a finishing exercise, perform plie’s for your inner thighs and butt. Start with your feet wider than hip width and toes pointed outward. While keeping your back straight bend at the knees and lower your body until your knees are over your ankles. Pause briefly at the bottom and then stand up without bouncing and repeat for a minimum of 10 repetitions.
