Your 10-Minute, Lower-Body Workout

Anthony J. Yeung
by Anthony J. Yeung
Share it:
Your 10-Minute, Lower-Body Workout

When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. But instead of skipping exercise altogether, take 10 minutes out of your day to do an effective workout to help you feel a lot better.

If you want a lean and strong lower body, spend those 10 minutes targeting your legs with our easy-to-follow program. You’ll build strong and lean quads, hamstrings, glutes and calves while getting a great cardiovascular workout and improving your flexibility.

YOUR 10-MINUTE, LOWER-BODY WORKOUT

Set a timer for 10 minutes and repeat this circuit as many times as possible while resting as needed.

1

GOBLET SPLIT SQUAT

5 reps each leg

The split squat is a great exercise to build strong legs, improve balance and stability — and increase lower-body endurance. By holding a dumbbell in the “goblet position,” you’ll also activate your core and upper-body to make this a total-body move.

The move: Hold the end of one dumbbell in both hands and hold it by your chest with your elbows underneath. Stand with one foot about 3 feet in front of the other so your knees make two, 90-degree angles at the bottom. Drop straight down and drive with your front heel. Don’t let your front knee drift past your toe.

2

ROMANIAN DEADLIFT

5 reps

This deadlift builds a strong and toned backside — you’ll feel your hamstrings, glutes and lower-back working as you boost your lower-body strength and burn calories.

The move: Start from a stand while holding a barbell or dumbbells in each hand. Push your hips backward, keep your back neutral and descend until you feel a stretch in your hamstrings. Drive through your heels and return to the start position.

3

HIP/THIGH EXTENSION

5 reps each leg

The hip/thigh extension targets each glute, which helps improve your lower-body strength and takes pressure off your hamstrings and lower-back. Most people have weak glute muscles so this exercise is a must.

The move: Lie on the ground with your knees bent and feet flat on the floor. Extend one leg straight out and hold it there. Drive through your heel and squeeze your glutes to push your hips up. Repeat. Do not use your lower back to pull yourself up.

4

DEEP SQUAT BREATHING

5 breaths

This is a great recovery exercise to reset your posture, restore the mobility and flexibility in your body and get your heart to slow down (since it’s probably racing from the previous exercises). You’ll quickly feel rested, rejuvenated and ready to do another circuit.

The move: Start with your feet hip-width apart and toes straight ahead. Drop into a deep squat and lightly hold onto something in front of you for support. Round your spine and breathe deep into your belly and back. Focus on exhaling all your air.


READ MORE 10-MINUTE WORKOUTS

> Total-Body Dumbbell Workout
> No Equipment Core Workout
> 4-Move Kettlebell Workout
> No Equipment, Total Body Workout
> Upper-Body Workout


About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.

Related