Love Your Lower Body Workout

side lunge

While we can preach body confidence all day, most people have an area of their body they’d like to improve. For many women, that’s below their waistline, in their hips, thighs, and butt. But guess what? Women are built as they are for a reason! And that also means it’s a natural area to gain weight.

Ultimately: Don’t shy away from strength training your lower body—you actually want to do the opposite. Working the area, especially with weights, will help you burn fat and build muscle, which will help cut inches from your measurements. Try this workout to embrace the area and get your legs burning!

Hips, Thighs & Butt Workout

For each exercise, perform 3 sets of 12 repetitions, resting 60 seconds between sets.

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Pile Squat

Pile Squat

1 – Stand upright holding the dumbbells by your sides, with your feet flat, shoulder-width apart and turned out slightly.

2 – Lower your body toward the floor, sending your hips back and down and your knees out to the sides.

3 – Push through your heels to return to the upright position and elevate up onto your toes.

Equipment Sub: Plates, Kettlebells


Crossover Step Up

crossover step up

1 – Stand to the side of a bench with your outside foot on the bench across the other leg, arms by your sides

2 – Push down on your top foot and step up and laterally onto the bench.

• Step down onto the inside foot, keeping the outside foot on the bench.

• Complete all reps on one side before switching to the other side.


Side Lunge

Side Lunge

1 – Stand upright holding the dumbbells by your sides with your arms straight.

2 – Step laterally to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg.

• Keep your trailing leg straight.

3 – Push off your outside foot to return to the start position.


Cable Hip Adduction

cable hip adduction

1 – Stand to the side of a cable system with the cable attached to the ankle of your inner leg.

2 – Draw this leg in and across the standing leg.

• Keep both legs straight and maintain your balance by holding onto the system if necessary.

• Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing


Stiff Leg Deadlift

Stiff leg deadlift

1 – Stand upright holding the dumbbells at your thighs with your arms straight and your feet hip-width apart.

2 – Lower the dumbbells to just below your knees, shifting your hips back and keeping your legs straight and back flat.

3 – Return to the upright start position.

Equipment Sub: Barbell, Plates


Glute Bridge

glute bridge

1 – Lie on your back with your knees bent and feet flat, placing your hands at your sides.

2 – Raise your hips off the floor, trying to make a straight line from your hips to your shoulders.

• Lower yourself back to the floor and repeat.


Calf Raise

Calf raise

• Stand on your toes on the edge of a step, with dumbbells at your sides.

1 – Drop your heels down as far as you can.

2 – Raise your heels, coming up onto your toes again, as high as you can.

Equipment Sub: Plates, Kettlebells

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Find more workouts like this in the Anytime Fitness App.

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