These six moves target every muscle in your lower body.

By Jeanine Detz
Updated: December 10, 2015

Created by: Jeanine Detz, SHAPE Fitness Director

Level: Intermediate to Advanced

Works: Lower Body

Equipment: Medicine Ball; Dumbbells; Aerobic Step; Weighted Plate

Trim your thighs and firm your butt with this challenging lower-body plan. Do 2 or 3 sets of 10 to 12 reps of each move, resting up to 60 seconds between sets. To increase the calorie burn, do jumping jacks between each strength move.

This workout features the following exercises:

2. Swiss Ball Hip Raise

3. Dumbbell Split Jump

4. Calf Raise

5. Dumbbell Side Lunge

6. Touchdown

7. Froggy

8. Criss-cross KickTry more workouts created by SHAPE Fitness Director Jeanine Detz, or build your very own workouts using our Workout Builder Tool.

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Comments (3)

Anonymous
February 7, 2019
Get A Rounder, Firmer, Stronger BUTT: https://bit.ly/2E0JKLP
Anonymous
January 4, 2019
Great workout, but did you know that the female lower body has 9 times more Alpha (fat storing) than Beta (fat-burning) receptors? So, every time a Beta receptor tries to release fat, it has to fight 9 Alpha receptors that try to store fat back in. That's why it's so difficult to sculpt the lower body. I really struggled with my pear-shaped body, until i found a way to reduce estrogen dominance. Read my story here ==> http://bit.ly/aboutmyweightloss
Anonymous
August 23, 2018
A very useful Workout Program for Women is http://bit.ly/2oGlztV