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

Posted by for Strong Women

Want stronger legs? Strong Women ambassador Alice-Rose Miller shows us three strength-training leg exercises that you can do anywhere in 10 quick minutes.

You don’t need to spend hours and hours doing leg curls to build lower body muscle. Just a quick 10-minute weighted circuit is all it takes to put your muscles under enough load to feel results

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. 

GOBLET SQUAT

Strength Training: Strong Women ambassador Alice-Rose Miller demonstrating goblet squats
Strength Training: Strong Women ambassador Alice-Rose Miller demonstrating goblet squats
  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

ROMANIAN DEADLIFT

Strength Training: Strong Women ambassador Alice-Rose Miller demonstrating Romanian deadlifts
Strength Training: Strong Women ambassador Alice-Rose Miller demonstrating Romanian deadlifts
  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

CURTSY LUNGE

Strength Training: Strong Women ambassador Alice-Rose Miller demonstrating curtsy lunges
Strength Training: Strong Women ambassador Alice-Rose Miller demonstrating curtsy lunges
  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

Want more at-home workouts? Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts.

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Meriam Ahari

Meriam Ahari is a health and fitness writer who loves trying new vegan recipes, going on long walks (especially hiking with her dog) and finds motivation to workout whenever she puts on stylish activewear.

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