Leg workout: the best lower body exercises to strengthen quads, hamstrings and glutes

This three-move workout proves that longer isn’t better. Switching between quad-burning goblet squats, hamstring-hitting deadlifts and glute-targeting curtsey lunges, you’ll feel every muscle in your legs working. Grab a kettlebell, dumbbell or resistance band and smash through this quick session during your lunch break. 

1. With feet a little wider than shoulder-width apart, grip the kettlebell handles or dumbbell head and hold the weight against your chest with elbows tucked in.  
2. Squat as low as possible, allowing your elbows to tap the inside of your knees. 
3. Stand back up, pushing through the heels and squeezing your glutes at the top. 
4. Ensure you move slowly and deliberately while tensing your core. 

Do 10 reps of goblet squats

1. Stand with a slight bend in your knees while holding your dumbbells or kettlebells.
2. Keeping your back straight, lower your weights down slowly by hinging at the hips until you feel a slight stretch in the back of thighs. 
3. Push your hips forward and use your hamstrings to pull up to standing position. 

Do 10 reps of Romanian deadlifts

1. Standing with feet hip-width apart and take a large step back with your right leg, crossing it behind your left. 
2. Bend your knees to lower down until your left thigh is parallel to the floor. 
3. Square your shoulders to face forwards and keep your back straight. 
4. Return to standing position and repeat on the opposite leg (both sides count as one rep). 

Do 10 sets of curtsy lunges 

Rest for 60 seconds, complete 3 rounds of entire set