A 10-Minute Leg Workout That's Just 4 Moves
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Let's focus on your lower half for a minute . . . well, for 10 minutes. This fast workout targets the legs and glutes, but your core will get a little action, too. It's short, so go ahead, push yourself — keeping good form, of course — and only take rests as needed.
Leg Workout
Equipment needed: None
Directions: Warm up with two minutes of light cardio (find inspiration here), then perform as many sets of this four-exercise circuit as you can in eight minutes. Follow the prescribed number of reps and maintain good form throughout; take rests only if needed. Cool down with some stretches for your hamstrings, quads, and glutes.
Exercises:
- Squat thrust: 8 reps
- Air squat: 15 reps
- Alternating side lunge: 20 reps (10 each side)
- Sumo squat jump: 10 reps
Keep reading for detailed descriptions of each exercise.
Squat Thrust
You might consider this just a burpee without a push-up, but we love how this full-body exercise works the legs and the abs while raising the heart rate a bit too.
- Begin standing, with your feet hip distance apart.
- Lower into a crouching squat, with your hands on the floor.
- Keeping your abs engaged, jump your feet back so you're in plank position.
- Keeping your arms straight, jump your feet forward behind your hands.
- Stand up to complete one rep. Do eight reps.
Air Squat
The basic squat will work your legs — quads, hamstrings, and calves — and your glutes.
- Place your feet shoulder width apart or slightly wider, with your toes pointed slightly outward.
- Bend at your hips and knees to squat, keeping your chest forward.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
- Press through your heels to return to standing position to complete one rep. Do 15 reps.
Alternating Side Lunge
Moving laterally is a great way to work the glutes on the sides of your pelvis (known as the gluteus medius) that help stabilize the pelvis, making this a great exercise for runners.
- Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge, with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing to complete one rep.
- Complete 20 reps (10 each side).
Sumo Squat Jump
Sumo squat jumps offer a new take on the traditional plyo squat — one that you're definitely going to feel in your quads and deep glutes.
- Stand with your feet shoulder width apart and slightly turned out.
- Bend your knees and plié, then jump up explosively. Keep your core engaged.
- Land with control, lowering your body back into the squat position to complete one rep.
- Do 10 reps.