You can do these lower-body exercises anywhere with minimal equipment.

By Faith Brar
Updated: January 05, 2018

Make no mistake: Dutch beauty Romee Strijd is strong. If you've ever scrolled through her Instagram, you'll quickly realize the 22-year-old is a fan of boxing, battle ropes, and Bosu ball balancing. Luckily for us, the Victoria's Secret model uploaded one of her favorite leg workouts to her Instagram Stories, so you can steal her secret to strong thighs and a sculpted butt. Starting with a warm-up, Strijd walked her followers through six simple exercises that you can do with basic workout equipment. Check out the screenshot below and follow Strijd's lead the next time you're in the mood for a lower-body boost.

The Warm-Up

To start, complete a 15-minute warm-up on the treadmill at a 15 percent incline at 3.2 miles per hour. Strijd suggests squeezing your butt to feel a bonus burn. (If you simply hate the treadmill, here are four fat-burning plans to beat treadmill boredom.)

Photo: Instagram

Donkey Kick

Begin on all fours and lift a bent leg up to create a 90-degree angle with thigh parallel to the floor. Keeping leg bent, bring knee down toward floor before lifting it again. To make it more difficult, you can strap on ankle weights as Strijd did. Try 20 reps, followed by 20 pulses at the top, ending with a 20-second hold. Repeat on the other side. (Want to set your booty on fire? Try this seven-minute HIIT butt workout that blasts your lower body.)

Photo: Instagram

Fire Hydrant

Beginning on all fours, lift your bent leg directly to the side and holds for 2 counts-keeping your knee at a 90-degree angle. Then, lower your leg to the starting position and repeats 20 times, followed by 20 pulses and a 20-second hold before repeating on the opposite side.

Photo: Instagram

Corner Kick

Next, bring your left knee to left elbow before straightening and kicking the leg back and at a diagonal. Same as before, complete 20 reps, 20 pulses, and a 20-second hold before switching sides.

Photo: Instagram

Resistance Band Walk

Take 20 steps forward and 20 lateral steps back with a resistance band placed 2 inches above your knees. Make sure to keep the band stretched, so your legs will be slightly wider than hip-width apart as you move. (Related: The Booty Bands Workout That Targets Your Butt, Hips, and Thighs)

Photo: Instagram

Resistance Band Squat

Keep the resistance band in the same position (2 inches above the knees) and stand with feet wider than hip-width apart, toes facing slightly out. Drop booty down as though sitting on a chair, making sure weight is in your heels and chest is lifted. Repeat the exercise 15 times. (Related: How to Maximize Those Butt-Toning Squats)

Photo: Instagram

Glute Bridge

Keeping the band where it is, lie on the floor with feet planted on the ground near your butt. Push through your heels to lift and squeeze your glutes while simultaneously pushing out on the resistance band, creating tension in the outer thighs. Complete 15 reps using the full range of motion, then leave hips lifting as you press out on the band for 15 pulses, then close it out with a 15-second hold. (If any of these exercises are difficult or cause pain, try the best exercises for people with bad knees.)

Photo: Instagram

Cardio Blast

End your workout with a quick heart-rate booster by jumping rope for 5 minutes without rest. (This is exactly how Kourtney Kardashian warms up before most of her workouts.)

Photo: Instagram

Strijd closed out her IG Story with a nod to the importance of stretching, and we couldn't agree more. With your body and muscles warmed up, post-workout is a great time to work on your flexibility. (Did you know that it only takes five minutes to reap the benefits of cooling down after a workout? These five stretches are all you'll need.)

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Comments (3)

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January 13, 2019
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December 19, 2018
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August 24, 2018
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