A strong lower body is essential for a functionally fit physique. Training the lower body is the best way to make sure you’re strong, stable and able to take on whatever physical challenge that’s thrown your way.

If you’re looking for a simple yet effective lower body workout, try this 6 step lower body blast to tone your legs, glutes, hamstrings and calves.

Backward Lunge – 3 sets of 8 on each side

  • Begin standing tall with your hands at your hips or outstretched overhead
  • Take a controlled step backward with your left foot
  • Bend your right knee 90-degrees and lower your hips until your bent leg is parallel to the floor
  • Be sure to keep your right knee positioned directly over your ankle
  • Let your left heel lift as you bring your hips lower and lower
  • Return to the starting position by pressing your right heel into the floor and bringing your left leg forward for one rep
  • Alternate legs and complete the exercise on the other side

Side Lunge - 3 sets of 8 on each side

  • Begin with your feet shoulder-width apart, and your toes pointed forward
  • Step your right foot out as wide as possible before dropping your hips downward and straightening your left leg
  • Be sure to keep your right knee over your ankle as you lower your hips downward
  • Pause briefly at the lowest point before straightening your right leg and pushing yourself back to the starting position for one rep
  • Repeat the same motion on the left side

Kettlebell deadlift – 3 sets of 10 to 15 reps

  • Begin with a kettlebell positioned in between your feet
  • Bend your knees and drop yourself into a squat position until you’re low enough to pick up the kettlebell with both hands
  • While maintaining a neutral spine, tighten your glutes and engage your core as you slowly raise your body upward
  • Push through your feet and allow the kettlebell to rise naturally, instead of using your arms to lift the weight
  • Pause briefly at the highest part of this movement before bending your knees and lowering the kettlebell back down to the ground for one rep

Hip thrust with bench – 3 sets of 12 reps

  • Sit on the ground with a barbell resting below your hips and a bench directly behind your back
  • Slowly lean back, pressing your shoulder against the bench as you position the bar just above your hips
  • Drive your hips upward, lifting the bar until your knees are bent at a 90-degree angle and your body forms a straight line from your shoulder to your knees
  • Pause at the top of the movement to squeeze your glutes before lowering your hips slowly back to the starting position for one rep

Glute Bridge – 3 sets of 10 to 15 reps

  • Lay face-up on the floor with your knees bent and your feet flat on the ground
  • Keeping your arms at your side, lift your hips off the ground until your body forms a straight line from your knees to your shoulders
  • Pause at the top of this movement to squeeze your glutes before slowly bringing your hips back down to the starting position for one rep

Barbell squat – 3 sets of 8 to 10 reps

  • Start by positioning the barbell on the squat rack with the desired amount of weight
  • Stand close to the barbell with your feet shoulder-width apart
  • Pull yourself under the barbell with your hands positioning as close as comfortably possible
  • Squeeze your shoulder blades together to create a shelf-like surface for the barbell to sit on
  • Breathe deeply into your stomach and engage your core before un-racking the barbell and stepping back into a pre-squat position
  • Lower yourself into a squat and break parallel by dropping your hips downward until they are lower than your knees
  • Pause at the lowest point, before pushing yourself back up into the starting position for one rep