Strengthening your lower body is an essential way to increase your overall level of fitness and help you perform other activities with ease. Try this thigh and glute sculpting workout for a strong and toned lower body.

Bulgarian split squats – 4 sets of 8 to 12 reps

  • Grab a bench (or another knee-height surface) and rest the top of your rear foot on it while extending your other leg in front of you into a forward lunge position
  • Slowly lower yourself until your front thigh is parallel to the ground, making sure that your front knee does not extend past your toes
  • Drive through the front heel to return to start position for one rep
  • Complete designated amount of reps before performing the exercise on the opposite side

Lateral lunges – 3 sets of 12 to 15 reps per side

  • Start in a standing position with your feet hip-width apart
  • Step to the left, keeping your toes pointed forwards
  • Squat onto the left leg, keeping your right leg extended and your hips back
  • Get as low as possible and hold the position for 2 to3 seconds before returning to your initial standing position for one rep
  • Complete designated amount of reps before performing the exercise on the opposite side

Plie squats with dumbbells – 3 sets of 12 to 14 reps per side

  • Begin standing with your feet slightly wider than should-width apart and your toes pointing outward, holding a single dumbbell upright in front of your chest
  • Keep your back straight and your chest upright as you bend your knees lowering yourself slowly toward the floor
  • Pause briefly before pushing through your heels to return to the starting position for one rep

Squats to side kicks – 4 sets of 6 to 8 reps per side

  • Begin standing with your feet slightly wider than hip-width apart with your hands clasped in front of your chest
  • Drop down into a low squat position
  • As you push through your legs to drive your body upwards, shift your weight to your right leg and kick your left leg out to the side
  • Plant your left leg back on the floor and drop into another squat for one rep
  • Repeat the movement, this time kicking the right leg outward

Wall sits – 3 sets of 30 to 120 seconds

  • Begin standing with your back against a stable wall and your feet shoulder-width apart approximately 2 feet from the wall
  • Contract your core and slide your back slowly down the wall until your thighs are parallel to the floor
  • Make sure that your feet are directly above your ankles and your back is flat against the wall
  • Hold this position for the designated amount of time before pressing through your legs and sliding your back up the wall to the starting position