Your glutes and legs are among the biggest muscle groups in your body. They power lots of basic movements, from running, walking, and jumping to squatting, lunging, and even just standing. Having strong glutes and legs can help you move efficiently and effectively—both in the gym and in everyday life—which is why it’s worth the time and effort it takes to strengthen them.
Our latest Sweat With SELF video can help you get that job done. Led by LIT Method cofounders Taylor and Justin Norris, this 10-minute high-intensity routine features 11 moves that will fire up essentially every muscle in your lower half. With loads of squat variations performed at a fast pace, you’ll get some sneaky cardio and thoroughly smoke your butt, legs, and core. Bonus: You won’t pummel your joints in the process, thanks to the workout’s emphasis on low-impact exercises. Consider this lower-body workout a win-win-win.
That said, just because the routine is joint-friendly doesn’t mean it’s right for everyone. If you’re injured, in pain, or new to exercise, check with a medical professional first before giving it a go.
If you are okayed for this sweaty lower-body workout, grab a mat and a water bottle. Then follow along with the video below. Or, if you want to work at your own pace, simply keep scrolling for detailed directions and GIFs of each move.
Start with the dynamic warm-up. Do each exercise in this lower-body workout for 60 seconds; take 10 to 15 seconds to transition between moves.
Then, move on to the workout. Do each exercise for the designated time, taking 10 to 15 seconds to transition between moves. Last, if you feel up for it, complete the finisher for 60 seconds.
- Reverse Lunge (alternating sides) x 60 seconds
- Lateral Lunge (alternating sides) x 60 seconds
- Standing Crunch to Squat x 60 seconds
- Skater x 60 seconds
- Squat to Toe Tap (alternating sides) x 60 seconds
- Sumo Squat x 60 seconds
- Squat Hold With Tick-Tock x 60 seconds
- Toe Tap (alternating sides) x 60 seconds
- Tempo Squat x 30 seconds
- Fast Squat x 20 seconds
- Squat to Hook (alternating sides) x 60 seconds