Lower Body Workout: This 10 Minute Routine Will Smoke Your Glutes And Legs


Your glutes and legs are some of the most important muscle groups in your body. They train many basic movements, from running, walking and jumping, squatting, lunge and even standing. Having strong glutes and legs can help you move effectively, both in the gym and in everyday life, which is why it’s worth the time and effort to strengthen them.

Our last Sweat with SOI video can help you do this job. Directed by LIT method co-founders Taylor and Justin Norris, this 10-minute high-intensity routine includes 11 movements that will stimulate virtually every muscle in your lower half. With plenty of squat variations done at a fast pace, you’ll get sneaky cardio and completely smoke your butt, legs, and core. Bonus: You won’t hit your joints in the process, thanks to the training’s emphasis on low-impact exercises. Think of this lower body workout as a win-win.

That said, just because the routine is joint-friendly doesn’t mean it’s right for everyone. If you are injured, in pain, or new to exercising, consult a health care practitioner first before you start.

If you’re ok with this sweaty lower body workout, grab a mat and a bottle of water. Then follow the video below. Or, if you want to work at your own pace, just keep scrolling for step-by-step instructions and GIFs of each move.

Training instructions

Start with the dynamic warm-up. Do each exercise in this lower body workout for 60 seconds, take 10-15 seconds to transition between movements.

Then move on to training. Do each exercise for the allotted time, taking 10 to 15 seconds to transition between movements. Finally, if you feel like it, finish the finisher for 60 seconds.

Dynamic warm-up

  • Reverse lunge (alternating sides) x 60 seconds
  • Side lunge (alternating sides) x 60 seconds


  • Standing Crunch to Squat x 60 seconds
  • Skater x 60 seconds
  • Squat to Toe Tap (alternating sides) x 60 seconds
  • Sumo Squat x 60 seconds
  • Squat hold with ticking x 60 seconds
  • Tap on toes (alternating sides) x 60 seconds
  • Squat Tempo x 30 seconds
  • Quick squat x 20 seconds


  • Squat to Hook (alternating sides) x 60 seconds

Exercise instructions

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