Love your booty and thighs with this complete lower body workout. Perfect for toning, tightening and perfecting those pins – in all the right places!
Complete each exercise one after another with a 30-60 second break at the end. Repeat the circuit 3 times.
Kettlebell Sumo Squat – 12-15 reps
Place feet outside the hips, toes pointed out at 45 degrees
Hold kettlebell down with straight arms or in front of chest
Squat down until your butt is in line with your knees
Ensure your knees remain out, in line with your toes
Single Leg Press – 12-15 reps each leg
Ensure you have the correct weight on machine
Place one foot on footplate, just off centre
Other foot is placed on the floor
Slowly bend knee, bringing knee to chest, and then push back to top
Ensure your knee remains in line with your toes
Suspended Pistol Squat – 8-10 reps per leg
Leave one foot grounded, and hover the other leg just off the ground, keeping it straight
Hold the suspension trainer with the same arm as your raised foot
Ensuring your heel stays grounded, slowly squat, keeping your other foot raised in front
Squat only as low as your mobility allows, then return to standing
Use suspension trainer for support as much as you need
Moving Yogi Squat – 12-15 reps
Place feet wide, just outside the hips with toes pointed slightly out
Squat down as low as you can, keeping your heels grounded
Place your elbows inside your knees and palms together in front of your chest
Tip forward from the head, letting your butt raise up
Return to a low squat
Single Leg Glute Bridge – 12-15 reps per leg
Lying on your back, place your feet flat on the ground with knees bent and slightly apart
Raise one leg to straight, keeping your knees in line
Keeping your heel grounded, push your hips to the ceiling, keeping your knees in line
Hold for one breath at the top, then slowly return to start position
Gym Ball Leg Curl – 8-10 reps
Lying on your back, place your heels on a gym ball, knees straight
Once stable, push your hips to the ceiling
Bring the gym ball towards you by bending your knees until your souls are flat on the ball
Slowly return to straight legs, hips still raised
National Fitness Manager, Anytime Fitness – Kate Allott
With a career spanning 10 years as a dancer, Kate has always been fascinated by human body movement. This active background launched her into a new career in personal training, before moving into the position of National Fitness Manager at Anytime Fitness Australia. Kate’s holistic view of health and fitness is driven by her passion to educate Australians about the link between physical fitness and mental health. For Kate, it’s all about wellness, movement, and doing what you love.
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