Short and sweet lower body workout: 6 moves for great glutes and lovely legs

Tanned, toned legs are the best summer fashion accessory, don’t you agree? Get yours with my short and sweet lower body workout!

Despite what the fashion industry says about the arrival of fall (can you believe Old Navy is already selling wool sweaters and corduroy jeans?), there’s still plenty of time to work on (and show off!) your lower half.

exercises for legs and glutes

The key to building great glutes and lovely legs?

Lift a little heavier and a little more often!

Try this lower body workout twice a week (with a least one day of rest between), making sure to add weight to at least one exercise every time you train. And don’t forget the cardio (at least 30 minutes each day, 5 days per week); you need to burn fat to reveal the muscles underneath!

Fitknitchick’s Short and Sweet Lower Body Workout

Start by warming up the muscles and joints of your lower body by performing 10 to 12 repetitions of each of the following movements. Use your body weight only!

  • squats
  • alternating forward lunges
  • X-over lunges
  • Curtsey lunges

The workout itself consists of three lower body supersets and a plank finisher.

Perform 3-4 sets of  10-12 repetitions of each pair of exercises (on each side, when appropriate). Rest only after completing all sets and reps of the pair. For each exercise, choose a weight that allows you to complete only 10-12 repetitions in good form.

Remember, if the weight isn’t challenging, you won’t see results!

exercises for legs and glutes

Finish with a plank; on knees or toes, your choice. Time yourself and hold as long as you can. Rest for the same amount of time  that you were able to hold your plank and repeat.

If you liked this workout, I’d love it if you’d subscribe to my blog (see subscription box below) and my YouTube Channel! I post lots of free workouts and it’d be a shame for you to miss out! As always, your comments make my day!

Note: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level.




    unless you wanna know?
    pull up a chair and Ill share 🙂
    MIzMiz recently posted…Four tips for flying your freak flag.My Profile

    • Yeah, mine too. The one downside to writing/blogging/social media as a career…

  2. GREAT workout!!!! Love working the lower body. My butt is my “problem area” so I’m always trying to make it beg for mercy.
    Tina @ Best Body Fitness recently posted…Boot Camp Workout FunMy Profile

    • Thanks for the share, Tina! Gravity seems to work harder on my butt than anywhere else on my body. Love to hate working it!

  3. I am writing about legs & booty this week too! Well, 2 older posts with some added commentary from me! Yesterday & today – always good to repost these ones cause we need to keep those legs & booty tight & strong! 🙂

    Great one Tamara!
    Jody – Fit at 54 recently posted…Tight Legs & Glutes (Booty, butt, behind)My Profile

    • Hi Jody, I just noticed that this morning when I got your blog post updates! Legs and butts are always good to work and the more exercises the better!
      Thanks for the share!

  4. Oh man, I just worked out lower body yesterday, but rest assured, some of these moves will be incorporated into my next lower body workout. I’m EXCITED to try these new-to-me challenges. Thanks for the inspiration!
    Katie @wishandwhimsy recently posted…There’s Variety In My WIAW & Giveaway ReminderMy Profile

  5. I can’t believe we’re already looking to fall when we’re still in July – summer just started right?! This looks like a great workout – supersets are killer!
    Heather @ Better With Veggies recently posted…Making the Cut with New Workouts + Calorie CountingMy Profile

    • Well, fall is actually my favourite season; best time to wear hand knits AND the kids go back to school ; )
      Let’s get those legs moving!

  6. holy workout. pinned!
    Lindsay @ The Lean Green Bean recently posted…#surviveon35: Recap & ThoughtsMy Profile

  7. Annette@FitnessPerks says:

    LOVE it! I love working my lower half–squats are MY favorite!!

    I am all about lifting heavier more often too 🙂
    Annette@FitnessPerks recently posted…Change Your Thoughts-Change Your BodyMy Profile

  8. I need to do this. I don’t work my lower body enough (just during classes basically) and I tend to baby my knees (with good reason, actually, but still…).

    Thank you. It looks like a great workout. I love using some of your exercises for my classes and cross country team.
    Debbie @ Live from La Quinta recently posted…Join Me For Cross Country Practice – VirtuallyMy Profile

    • I know all to well about ‘babying’ my body! I taught BootCamp this morning and was given the go-ahead to do upper body strength work by my chiropractor. I was oh so tentative!
      Glad you’re finding the workouts useful! I use the internet a lot when getting inspiration for my classes!

  9. Pinned! I cannot believe that fall clothes are starting to come out. The thought of wearing a wool sweater right now makes me instantly start sweating…way too hot!
    Talia @ Bite Size Wellness recently posted…Total Body Olympic WorkoutsMy Profile

    • Fall is my favourite season; I love the colours and textures of the clothing. I’ve just starting planning my fall knitting!

  10. Great advice – I’ve been focusing on my lower body a lot over the past few weeks and will add some of your moves. Like you said, lifting heavier and more often is the key.
    Shira recently posted…Can certain foods help your body heal or prevent illness?My Profile


  1. […] of the Week: Fit Knit Chick, Short and Sweet Lower Body Workout: 6 Moves for Great Glutes and Lovely Legs. I love Tamara’s workouts, both for myself and (modified slightly for my 60+ years old […]