You are here

The Best Lower Body Exercises to Tone Your Glutes and Hamstrings

This workout routine features the six of best exercises for toning your entire lower half: the best thigh exercises to target your glutes, hamstrings, butt, inner, and outer thighs. We're going to work it all.

This 10-minute workout is a fun and intense mix of targeted lower-body strength exercises along with some plyometrics (jump training). You'll not only work your legs, but you'll also jack up your heart rate and burn more calories in the process. Bonus: It can be done anywhere, anytime, with absolutely no equipment needed.

Breeze through it once, or if you want more of a sweat, repeat it once or twice for a 20- to 30-minute insane lower-body burn. If you want to add some upper-body work into the mix, combine this workout with these hardcore arms exercises. Want to target your booty? Add an extra 10-minute booty band workout. (Because, ICYMI, having a strong butt is important for so many more things than just looking good.) Want to add some extra fire on your inner thighs? Add a five-minute inner thigh blast.

Triple Threat Drop Squats

A. Start standing with feet together, arms clasped in front of chest. 
B. Lower into a narrow squat, sinking hips back to keep knees from moving forward past toes.
C. Hop to land with feet about hip-width apart, immediately lowering into a regular squat. 
D. Hop to land with feet wider than hip-width apart, toes pointing out, lowering into a sumo squat.
E. Hop to bring feet together to begin the next rep. Repeat for 1 minute.

Single-Leg RDL + Burnout Hops

A. Stand on the right leg, left leg in a high-knee position with thigh parallel to the floor and knee bent at a 90-degree angle. 
B. Hinge at the hips to lean forward, extending left leg straight backward and arms forward, biceps by ears. Keep hips square. 
C. Lift torso to return to start, driving right arm forward while left knee comes up. Repeat for 30 seconds. 
D. Add a hop on the right leg when the left knee is in high-knee position. Repeat for 15 seconds. Switch sides; repeat.

Crouching Glute Pulse Kicks

A. Start kneeling on the right leg with the left foot flat on the floor. Turn right shin so foot is pointing to the left and untuck toes so laces are on the floor. 
B. Press into the left foot to stand, and kick the right foot out to the side.
C. Drop the right foot behind the left to lower back to start, tapping right knee to the floor. Repeat for 45 seconds.
D. Pause at the top of the kick and pulse the right leg up and down for 15 seconds. Switch sides; repeat. 

Drop 'n' Kick Its

A. Start sitting on the floor with both knees to the right, leaning over onto left hand. Balance weight between left knee and left hand. 
B. Crunch right knee in towards chest.
C. Press hips up and kick right leg out to the side with foot flexed. Repeat for 45 seconds. 
D. Hold the top of the kick position, and pulse the straight right leg up and down for 15 seconds. Switch sides; repeat.

Super Hydrants + Hip Circle Burnouts

A. Start in tabletop position. Lift right leg backward and up, bent at a 90-degree angle with foot flexed so the bottom of the right foot is pointing toward the ceiling. 
B. Extend the right leg, then swing it out to the right, extending horizontally from hip, foot still hovering off the floor. 
C. Return to start, but without touching right knee to the floor. Repeat for 45 seconds. 
D. Hold the third position (right leg extended out to the side) and move the foot in small circles forward. Do 10 reps. Reverse direction and do 10 more. Switch sides; repeat. 

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.

Comments

Add a comment