10-Minute Lower Body Blast

Written by

goblet squats

When you only have time for a quick lower body workout, being efficient should be your top priority. But with so many leg and glute exercises to choose from, how are you supposed to know which ones will be the most effective? That's where these expert trainers come in to share their best lower body mini workouts that take as little as 10 minutes. 

Corey Phelps's 10-Minute Lower Body Blast 

Corey Phelps  is no stranger to training her lower body. The experienced fitness trainer and creator of Cultivate by Corey  uses Pilates, TRX, yoga and traditional resistance training moves to target the muscles in her legs and glutes. Here, she shares one of her top workouts for crushing your legs in less than 10 minutes.

Complete each move repeatedly for one minute before moving to the next. Allow 10 to 15 seconds rest between movements. 

Squats:  Begin in a standing position, feet hip-width distance apart. Bend your knees until your thighs are parallel to the ground. Press back up to standing by squeezing your glutes. 

Split Squats (one minute each side):  Begin by staggering your feet into a split stance (lunge position). From there, lower down into a lunge with your back knee almost to the floor and front knee at a 90-degree angle. Spring back up to the starting position. Switch your legs and repeat. 
Lateral Lunge (one minute each side):  Take your right foot out laterally to complete a side lunge. Lower down, keeping your weight in the right leg and extending the left leg. Use the strength of the right side (glutes), quads and hamstring to return to standing. Repeat on the other side. 

Squats:  Repeat the first move. 

Frog Bridge:  Lie facing up with the soles of the feet together and sides of the feet pressed into the floor. Bend your knees and allow them to fall open. Begin by squeezing the glutes and abs to lift the hips off of the floor. Pause at the top to squeeze the glutes even deeper. Slowly lower back to the floor. 

Side Plank Clams (one minute each side):  Begin by lying on your left side and prop your body up on your left forearm with your elbow stacked underneath your shoulder and your hands in front of your body. Stack your right leg and foot on top of your left and bend your knees to a 45-degree angle. Lift your hips off the ground. To lift, drive through your knees and left forearm. As you lift your right knee up toward the ceiling, keep your feet touching. Use your glutes to initiate the movement and squeeze them as you lift. Lower your right leg back to meet the left. At the same time lower hip back to starting position. Repeat on the other side.