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If you haven’t already been incorporating thigh and glute-specific exercises into your workouts or are new to strength training, you are in for a treat! Having toned and strong thighs will make you feel more powerful and confident.
Confession: Most of my life, I had been embarrassed of my thighs. They touch in the middle (no thigh gap here) and weren’t especially “shapely”. Plus, I wasn’t blessed with an abundant derrière. Genetically, I didn’t have a whole lot going for me in that department but since I started strength training four years ago, I am happy at what I see when I wear my skinny jeans or shorts. My thighs are nicely muscled and balanced. I owe that to the exercises that I am sharing below.
This circuit will work the quadriceps, hamstrings and gluteal muscles. Working all three areas will lead to a sculpted lower body that will look great in body-hugging leggings or skinny jeans.
If you are new to strength training, complete this workout twice a week with a few days of rest in between. If you have been strength training, complete this workout three times a week on non-consecutive days. Consistency is key! Once you have mastered these exercises, change up the order and increase the reps to stay challenged. (If you are a beginner, choose the lower end of the reps. Try the higher end of the reps if you are intermediate or advanced.)
Complete the circuit 3 times after a 5-10 minute warmup.
1. 10 – 20 squats
2. 10 – 20 walking lunges
3. 10 – 20 bridge lifts (aka hip thrusts)
4. 10 – 20 kneeling donkey kicks, per leg
5. 10 – 15 fire hydrants, per leg
6. 10 – 15 goblet squats (start with light dumbbell)
7. 20 – 30 alternating reverse lunges
Be sure to stretch afterward and get ready to see results!