Tone Muscle Lower Body Workout

Sculpt strong, lean legs in just 30 minutes with this tone muscle lower body workout designed for women looking to strengthen and shape their legs, boost overall strength, and support a healthy metabolism. Building muscle isn’t just about appearance; it also improves insulin sensitivity, helping your body use energy more efficiently and regulate blood sugar levels. Grab your mat and ankle weights and get ready to challenge your glutes, quads, and hamstrings with a routine that delivers real results in minimal time.

Tone Muscle Lower Body Workout

Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.

Equipment: ankle weights, dumbbell

WARM UP & COOL DOWN

Lower Body Workout Instructions

1. Sumo squat: 60 seconds. Stand with your feet in a wide stance, toes pointing slightly outward. Lower your body by bending your knees and pushing your hips back. Once your thighs are parallel to the floor, rise back up to the starting position and repeat.

2. Side lying hip abduction: 30 seconds + 30 seconds. Lie on your side with both legs extended. Lift your top leg as high as you comfortably can, then lower it back down with control. Continue for 30 seconds, then switch sides.

3. Side lying front kick: 30 seconds + 30 seconds. From the same side-lying position, bend your bottom knee on the mat and keep your top leg extended. Lift the top leg to hip height and slowly kick it forward without moving your upper body. Bring the leg back to the starting position and repeat for 30 seconds. Switch sides.

4. Split squat: 30 seconds + 30 seconds. Start in a split leg position, with one leg forward and one leg back. Flex your knees and lower your hips, until the back knee is just above the floor. Stand back up and return to the starting position. Repeat this movement for 30 seconds and then switch legs.

5. Glute bridge overhead reach: 60 seconds. Lie on your back with your knees and your arms bent, and place your feet flat on the floor. Lift your hips, squeeze the glutes and reach your left arm up and across the body. Try touching the floor just above your right shoulder. Return to the initial position and repeat on the opposite side. Keep alternating sides for 60 seconds.

From the Shop

6. Donkey kicks: 30 seconds + 30 seconds. Get down on all fours with your hands under your shoulders and your knees under your hips. Extend one leg straight back and squeeze your glutes. Bend the knee to lower the leg, then repeat for 30 seconds. Switch legs.

7. Fire hydrant: 30 seconds + 30 seconds. While on your hands and knees, with your wrists under your shoulders and your knees hip-width apart, keep one knee bent and lift that leg up and out to the side until it’s level with your hip. Return to the starting position and repeat for 30 seconds, then switch legs.

8. Back leg lifts: 30 seconds + 30 seconds. While on all fours, extend one leg straight behind you. Lift the leg to hip height, then slowly lower it back down. Repeat for 30 seconds, then switch legs.

9. Kneeling roundhouse kick: 30 seconds + 30 seconds. While on your hands and knees, keep your knee bent and lift your left leg up and out to the side until it’s level with your hip. Straighten your knee to kick your foot out to the side, then bend it again and return to the starting position. Repeat for 30 seconds, then switch legs.

10. Booty squeeze: 30 seconds + 30 seconds. From the hands-and-knees position, secure a dumbbell behind your right knee and flex your right foot. Raise your leg out to the side until your knee reaches hip height. Pull your right foot toward your left glute for a glute squeeze, then return to the starting position. Repeat for 30 seconds, then switch legs.