Lower-Body Strength Workout

Chances are, you already know that your lower body includes some serious powerhouse muscles. Your glutes, quads, and hamstrings all work together so you can do everything from running to walking to climbing. Today's strength routine will work your whole body, but there's a bit more emphasis on your lower body with the lunges and single-leg glute bridges. As you do each rep, focus on engaging and contracting those muscles throughout the entire movement and keep your core tight to get the most out of it.

You should definitely do a warm-up before you start. Try this total-body routine that you can do in just five minutes or do another warm-up of your choosing. If you're feeling good, grab some weights and start now.

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2-5 times, then try the 2-minute Finisher.

You'll Need

2 dumbbells

Reverse Lunge

x 45 seconds

• You’ll need 2 dumbbells for this exercise. Stand with feet shoulder width apart, core engaged, holding a dumbbell in each hand.

• Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.

• Return to starting position by pushing off right foot and stepping forward.

• Repeat on the other side. Continue to alternate sides.

Renegade Row to Rotation with Dumbbell Drag

x 45 seconds alternating sides

• You’ll need 1 dumbbell for this move. Place the dumbbell next to your right hand. Start in a high plank position with wrists directly under shoulders, core engaged, hips level, and legs extended straight behind you.

• Pick up the dumbbell and do a row by lifting the weight straight up, and keeping your elbow hugged alongside your ribcage.

• At the top of the row, rotate your chest open, allow feet to rotate naturally, and extend your arm, pushing the weight to the ceiling.

• Return the weight to the floor, and return to a high plank with both hands on the floor.

• Grab the weight with your left hand (crossing left hand under chest), and drag the weight over to the left side of your body.

• Now pick up the weight with your left hand and repeat the row to rotation that you did on the right side.

• Repeat, continuing to drag the weight back and forth from one side of your body to the other.

Single-Leg Glute Bridge

x 45 seconds on each side

• Lie faceup with your knees bent, and heels a few inches away from your butt, so that when your arms are at your sides, fingertips can touch your heels.

• Lift your right foot and extend your leg straight, so your knees are still in line with one another.

• Now, engage your glutes and lift your hips, pushing off on your left foot only. Return hips to floor, but do not lower your right leg.

• Repeat, lifting hips, but keep right leg lifted and still throughout. After 45 seconds, repeat on the other side.

Forearm Plank to Dolphin

x 45 seconds

• Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. This is the starting position.

• Press through your forearms and lift your hips up and back, creating an inverted V shape with your body. Your head should now be between your shoulders.

• Pause for a second and then slowly lower back into a forearm plank.

• Continue this movement for for 1 minute.

Reverse Fly

x 45 seconds

• Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides, palms facing in, and elbows slightly bent.

• With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.

• Keeping your back flat, core tight, and elbows bent, raise your arms out to the sides until they are in line with your shoulders. Pause for a second, and then lower your arms back down to the starting position. This is 1 rep.

At the end of the circuit, rest for 60-90 seconds. Do the entire circuit 2-5 times, then try the Finisher.

Finisher

After your last circuit, try this: Do the moves below for 30 seconds each, back to back, no rest. Repeat for 2 minutes.

Reverse Fly

x 30 seconds

• Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides, palms facing in, and elbows slightly bent.

• With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.

• Keeping your back flat, core tight, and elbows bent, raise your arms out to the sides until they are in line with your shoulders. Pause for a second, and then lower your arms back down to the starting position. This is 1 rep.

Reverse Lunge

x 30 seconds

• You’ll need 2 dumbbells for this exercise. Stand with feet shoulder width apart, core engaged, holding a dumbbell in each hand.

• Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.

• Return to starting position by pushing off right foot and stepping forward.

• Repeat on the other side. Continue to alternate sides.

Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears Tory Sport bra, similar styles at torysport.com, P.E. Nation leggings, similar styles at pe-nation.com, Hoka ONE ONE Gaviota Leather shoes, $160, hokaoneone.com.

Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.

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