The Ultimate Legs & Bum Workout

by Travelling Peach

This circuit is perfect for building a firmer, perkier bum; creating leaner, supplier legs and thighs; and improving upper body strength. For best results, try to perform it 2-3 times per week.

 

1. Reverse Lunge, Knee Raise

Targets: Quads, glutes and hamstrings

How to:

  • Standing with your feet shoulder-width apart, take one generous stride backwards into a deep lunge with your left leg. Hold for a few seconds.
  • Drive the same leg in an upwards motion towards your chest into a knee raise, straightening your standing leg. Pause. 
  • Then, lunge the left leg back again for the next rep.
  • Perform 12 reps on the left side. Then switch legs and repeat.

2. Squats

Targets: Quads, glutes, adductors, calves, hamstrings and hip flexors 

How to:

  • Stand with your feet a little wider than shoulder-width apart, ensuring that your hips are over your knees and your knees over ankles. Your spine should be neutral and shoulders relaxed down.
  • Moving your hips back, lower into a squat. The lower the better. Keep your chest and shoulders upright. Hold for a few seconds. Then return to the start position.
  • Perform 20 reps.

3. Fire Hydrant, Kick Back Crossover

Targets: Glutes, core and hips

How to:

  • Begin on all fours and lift your right leg to your side at a 90° angle. Pause. Then lower it to the start position. 
  • After the first set, repeat the movement but with smaller pulses.
  • Extend the same leg out in line and parallel to the ground, lift it upwards before crossing it over your left leg and lowering it down. 
  • Move the leg so that it’s outstretched behind you.
  • Perform 20 reps on each side.

4. Single Leg Glute Bridge

Targets: Hamstrings and glutes

How to:

  • Lie on your back with arms out to the side and knees bent.
  • Extending one leg straight and keeping the other bent, lift your hips towards the ceiling. Squeeze your bum at the top for a few seconds before lowering back down to the floor. Feel the burn.
  • Perform 20 reps each side.

5. Single Leg Kick Back

Targets: Glutes and hamstrings 

How to:    

  • Stand up straight with your feet shoulder-width apart, knees slightly bent, core engaged and hands on your hips.
  • Slowly ‘kick’ your leg back as far you can before returning to the start position. 
  • Perform 20 reps. 

Too easy? Challenge yourself further by looping a resistance band around your ankles.





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