Lower Body Superset Workout - Challenge Your Glutes, Hips and Thighs

This intermediate/advanced workout targets the glutes, hips and thighs with tough exercises.  In this lower body workout, you'll perform supersets, alternating two exercises that target the same muscles for an efficient, yet challenging, workout.

Precautions

See your doctor if you have any medical conditions or illnesses.

Equipment

Various weighted dumbbells, a kettlebell (optional), a resistance band and an exercise ball

How To:

  • Warm up with a few minutes of light cardio
  • Beginners:  Start with this Beginner Workout or do one set of each exercise using light/medium weight.
  • Intermediate/Advanced: Complete one set of the exercises in each superset, one after the other, and repeat the set 2-3 more times. 

Superset 1: Goblet Squat with Rotation

Goblet Squat with Rotation
Goblet Squat with Rotation. Paige Waehner

 Stand with feet shoulder-width apart, holding a heavy dumbbell or kettlebell.  Bend knees and lower into a squat keeping the knees behind toes.  Try to touch your elbows to the inner thighs.  As you stand up, rotate to the right, taking the weight overhead.

Repeat, alternating sides for 12 reps.

More »

One Leg Squat

One Leg Squat
Paige Waehner

With a ball supporting the back, lean against it and lift one foot off the floor (keep the toe resting lightly on the floor) and lower into a one-legged squat, just a few inches down. 

Push through the heel and repeat for 12 reps and switch legs.  Hold weights if desired.

Repeat this superset 2-3 times or move on to the next superset.

More »

Superset 2: Deadlifts

Deadlift
Paige Waehner

Stand with feet shoulder-width apart, holding heavy weights.  Keeping knees slightly bent (or straight) tip from the hips with back straight lower the torso towards the floor, keeping weight close to legs. 

Squeeze through the butt and hamstrings to come back up and repeat for 16 reps.

More »

Reverse Lunge

Lunges
Paige Waehner

Stand with feet together, weights in hand.  Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe.  Push through the heels to lift back up, bringing foot back to start. 

Repeat for 12 reps and switch sides.

Repeat this superset 2-3 times or move on to the next superset.

More »

Superset 3: Plie Squat

Plie Squat
Paige Waehner

Stand with feet wide, toes out at an angle, medium-heavy weights on the upper thighs.  Keeping knees in line with your toes, lower into a squat, focusing on the inner thighs.  Keep knees in line with toes. 

Repeat for 16 reps.

More »

Band Inner Thigh Leg Lift

Band Inner Thigh Leg Lift
Paige Waehner

Using a band around the right foot, stand with the right side of the body towards the anchor.  Step out to the left, lowering into a side squat.  Keeping the weight in the left leg, push back up while bringing the right leg diagonally in front of the body, focusing on the inner thigh.

Repeat for 16 reps and switch sides.

Repeat this superset 2-3 times or move on to the next superset.

More »

Superset 4: Squat Steps with Bands

Squat with Band
Paige Waehner

Stand on a resistance band and hold handles, keeping tension on the band.  Take a wide step to the right, squeezing the glute as the tube tightens. Lower into a squat, stand up and step feet together.

Continue stepping to the right for 8-12 reps before switching sides.

More »

Bent Over Leg Lifts

One Leg Squat Leg Lift
Paige Waehner

Place hands behind the back and tip forward until back is parallel to the floor and flat, abs braced and put your weight on the right leg, taking the left leg out to the side, resting on toe.

Squat with the right leg while simultaneously lifting the left leg a few inches off the ground in a leg lift.

Repeat for 12 reps on each side.

Repeat this superset 2-3 times or move on to the next superset.

More »

Superset: Butt Lift on the Ball

Butt Lift on the Ball
Paige Waehner

Lie on the ball with the head, neck and shoulders supported, knees bent and toes lifted.  Hold weights on the hips and lower the hips towards the floor without rolling on the ball.

Squeeze the glutes to raise hips until the body is in a straight line.

Lower and repeat for 16 reps.

More »

Glute Lifts

Glute Lift with Weight
Paige Waehner

On hands and knees, place a light weight behind the knee and squeeze it.  With knee bent, lift the leg straight up, squeezing the glutes.

Lower and repeat for 16 reps on each side.

Repeat this superset 2-3 times or move on to the next superset.

More »

Continue Reading