Lower body workout

Moves to strengthen up your lower body.
Published 10 July 2016

Lower body workout


How-to Do each exercise for one minute and repeat the circuit up to three times; with five moves it means all you need is five to 15 minutes!


1. Reverse lunge

Works: Glutes, hamstrings, calves & quads

How-to: Stand with your feet hip-width apart and hands on hips. Step your right foot back into a lunge lowering your knee down almost to the floor, keeping your right knee under your hip and making sure your left knee stays directly above your toes. Step your feet together and repeat on the other leg, continuing to alternate for one minute.

2. 2-2-2 squats

Works: Quads, hamstrings & inner thighs

How-to: Stand with your feet parallel, a little less than hip-width apart. Lower into a squat, pushing your weight back into your heels, keeping your knees above your toes and lifting your arms directly in front of you. Squeeze your glutes on the way back up. Complete two squats. Move your feet to a little more than hip distance and do two squats, then place your feet a little wider again, turning your toes out, and do another two squats (these ones are called Sumo Squats). Repeat two of each squat for one minute.

3. Heel press

Works: Glutes

How-to: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your right leg behind you, keeping your knee bent at a 90-degree angle and your foot flexed as you push your heel up towards the ceiling. Make sure your head and neck are in line with your body. Squeeze your glutes and hold for a count of two, then lower down and swap legs. Repeat for a minute.

4. Lying knee clicks

Works: Outer thighs & glutes

How-to: Lie on your side with your knees bent and hips stacked on top of each other. Rest your head on your lower arm and place your other arm in front of your chest with your hand flat. Keeping your feet together and hips facing forwards, open your top leg. Hold for a moment then lower down so that your knees gently touch. Continue for one minute then repeat on the other side.

5. Single leg bidge

Works: Glutes & hamstrings

How-to: Lie on your back with your knees bent and slightly apart, feet flat and arms by your sides. Slowly curl your spine and pelvis up to the floor keeping your shoulders on the ground. Extend your left leg keeping your foot flexed, hips level and your thighs parallel. Place your left foot back on the ground and repeat with the right leg. Place your right foot back on the ground, roll down onto your back, returning to the starting position. Repeat for one minute.