It’s the region most of us love to hate – our hips, thighs and backside. For a lower body you’ll love, you need to do two things: burn fat, and lift and firm your butt. This workout routine does both.
Do these moves one after another with no rest in-between. Then repeat the circuit so you perform it a total of two times.
1. Squat, Lunge, Curl
Stand with your arms at your sides and squat until your thighs are parallel to the ground (A). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (B). Push up onto your left leg and immediately curl your right heel towards your glutes (C). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.
TIP: For a challenge, add dumbbells.
2. Dumbbell Sumo Squat
Grab a heavy dumbbell and hold one end in each hand at arm’s length in front of your pelvis. Set your feet about twice your shoulderwidth apart, toes turned out slightly (A). Lower your body as far as you can by pushing your hips back and bending your knees (B). Pause, then push yourself back to the starting position. Do 10 to 12 reps.
TIP: Keep your torso as upright as possible with your lower back naturally arched.
3. Stability Lunge
Standwith your feet shoulderwidth apart and your arms at your sides. Lift your right kneeuntil your thigh is parallel to the floor as you raise your arms overhead, palms touching (A). Hold for five seconds, then slowly drop your right foot into a front lunge (B). Bring your left leg forward and return to standing. That’s one rep. Do 10 to 12 on each leg, alternating sides.
4. Dumbbell Bent-Knee Dead Lift
Line up a pair of 4.5- to seven-kilo dumbbells horizontally on the floor in front of you. Squat, keeping your
chest up, andgrab the dumbbells with an over hand grip. Your arms should be straight and your lower back slightly arched, not rounded (A). Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward and pulling your torso back and up (B). Slowly lower the dumbbells to the floor. That’s one rep. Do 10 to 12.
5. Single-Leg, Single-Arm Reach
Stand and raise your right arm in front of you (A). Bend from your hips and lift your right leg behind youuntil it’s parallel to thefloor (B). Contract your glutes and hamstrings as you return to standing. That’s one rep. Do 10 to 12 reps, then switch sides and repeat.
6. Elevated Reverse Lunge
Stand on a 15cm step or box, hands on your hips (A). Squeeze your left glute, step back with your left leg and lower until your right knee is bent at least 90 degrees (B). Pause, then push through the right leg to return to start. That’s one rep. Do four to six reps, then repeat with the other leg.
7. Cable Pull-Through
Stand 60cm from a cable machine on the lowest setting (or secure a resistance band to a low, sturdy object). With your back to the station, straddle the handle with your feet shoulder-width apart, then squat until your thighs are nearly parallel to the floor. Reach back through your legs and grab the handle with both hands, arms straight
(A). Keeping your head up, drive your heels into the floor and straighten your legs, pulling the handle out in front of you and keeping your arms straight (B). Pause, then lower the weight and repeat. Do 10 to 12 reps.
Need more ideas? Get the WH Big Book of 15-minute workouts here!