WORKOUT

Quick and Effective Lower Body Strength

Strengthen and challenge your lower body with sweaty intensity · 26 min · 189–254 kcal
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17/1780 – Quick and Effective Lower Body Strength

This quick and effec­tive rou­tine includes a warm-up, a cooldown, and about 18 min­utes of tar­get­ed low­er body strength work. Don’t let the short dura­tion fool you — this work­out is designed to push you! I chal­lenge you to go heavy if you can and ful­ly embrace the burn. Not feel­ing heavy weights today? No prob­lem — just keep mov­ing and do your best with what you’ve got! It’s all about build­ing strength and endurance in your legs and glutes, whether you’re aim­ing to lift heav­ier, improve form, or just feel stronger in your dai­ly life. Plus, the focus on low­er body strength helps enhance sta­bil­i­ty, pow­er, and over­all func­tion­al fitness.

Ben­e­fits of the Workout

This work­out is a great way to build strength in your glutes, quads, ham­strings, and inner thighs, while also boost­ing your endurance and sta­bil­i­ty. By using con­trolled move­ments and con­sis­tent pac­ing, you’ll build mus­cle and increase sta­mi­na — all while keep­ing your heart rate up for some added car­dio benefits.

Equip­ment Needed

Medi­um to Mod­er­ate Dumb­bells (I’m using 15 – 20 pounds).

Tips & Help­ful Information

  • Focus on form: Keep your core engaged, espe­cial­ly dur­ing squats and lunges, for added sta­bil­i­ty and control.
  • Move mind­ful­ly: It’s a strength work­out, so pri­or­i­tize con­trol and range of motion over speed.

Dif­fi­cul­ty & Modifications

This work­out is rat­ed 3 out of 5 for inten­si­ty. I’ll pro­vide some mod­i­fi­ca­tions along the way but remem­ber, it’s all about doing what feels best for you! I high­ly encour­age you to chal­lenge your­self and try to grab some­thing heav­ier to get more bang for your buck!

Work­out Breakdown

Warm-Up (3 min­utes, 30 sec­onds each)

  • Hip Open­ers
  • Body­weight Squats
  • Lat­er­al Lunges
  • Good Morn­ing
  • Side to Side Squats
  • Reverse Lunges

Main Work­out (~18 minutes)

Each block has five exer­cis­es, with 40 sec­onds on, 10 sec­onds rest and a 30-sec­ond rest between rounds. Com­plete two rounds of each block for a com­plete low­er body workout.

Block 1 (2 rounds, ~4 min­utes per round)

  • Curt­sy Lunge
  • Sumo Squats
  • Squat Pulse
  • Lat­er­al Lunge
  • Front Rack Squat

Water break

Block 2 (2 rounds, ~4 min­utes per round)

  • Lunge w/​Pulse (alter­nate legs, 5 puls­es and switch)
  • Walk­ing Lunges
  • Roman­ian Dead­lifts (RDL)
  • Reverse Lunge
  • Glute Bridge

Cooldown (2 minutes)

  • Quad Stretch
  • Hamstring/​Calf Stretch
  • Seat­ed For­ward Fold