40-Minute Leg and Butt Workout (Video)

How To Do A Goblet Squat and 3-Depend Step Out

1. Place an elective resistance band 6 inches above your knees.
2. Begin standing with ft shoulder-width distance aside knees barely bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
3. Decrease down right into a squat place, reducing your hips down parallel together with your knees. Drive your knees out towards your outer three toes (urgent into the mini band).
4. On the backside of the squat, step your proper foot out to the precise about an inch on a one depend. Repeat to step your proper foot out a complete of three reps.
5. Then drive by your heels to face tall, returning to a standing place.
6. Pull your proper leg again to shoulder-width distance aside and repeat this motion for the timed interval.

How To Do A Curtsy Lunge and Aspect Leg Elevate

1. Place an elective resistance band 6 inches above your knees.
2. Stand with ft hip-distance aside, holding a dumbbell in every hand.
3. Step your proper leg again right into a curtsy lunge (proper knee ought to meet left calf), proper knee lowers in direction of the mat. Decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
4. Then squeeze your left glute, driving your again, proper leg ahead as you arise. As you stand, drive your proper leg up right into a facet leg carry, kicking your leg as much as hip top if potential; preserve a slight bend in the precise knee.
5. Decrease your proper leg again to the bottom, tapping your proper toe on the bottom after which stepping your proper leg again right into a curtsy lunge.
6. Repeat this curtsy lunge to facet leg carry motion on the precise leg; then change sides for the second set.

How To Do 5 Glute Bridges and 5 Resistance Band Openers

1. Place an elective resistance band 6 inches above your knees.
2. Lie flat on the ground in your again together with your knees bent and ft flat on the bottom. Maintain one dumbbell at your hips, resting in your hip bones.
3. Press by the heels to boost your hips off the bottom till your knees, hips and shoulders kind a straight line. This can be a glute bridge. Squeeze these glutes onerous and hold your abs drawn in so that you don’t overextend your again throughout the train.
4. Maintain your bridged place for a few seconds earlier than easing again down.
5. With management, decrease your hips again to the bottom. Repeat for a complete of 5 glute bridges.
6. In your fifth glute bridge, maintain your hips excessive on the high and pulse your legs open, stretching the band so far as you possibly can. Repeat 5 pulses, then decrease again right down to the bottom.
7. Repeat the sequence of 5 glute bridges into 5 pulse band opens for the timed interval.

How To Do Lunge Swings

1. Stand with ft hip-distance aside. Maintain a dumbbell in every hand at your sides (palms going through in towards your thighs).
2. Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh is parallel to the ground. As you decrease down, swing the dumbbells barely behind you with management.
3. Then squeeze your left glute, conserving the load in your entrance (left) heel as you push again as much as a standing place, conserving your proper foot in place so you possibly can decrease again down.
4. As you push as much as a standing place, use your legs and hips to drive the dumbbells out in entrance of you as much as shoulder top.
5. Proceed to decrease and carry together with your proper leg again for the timed interval, swinging the dumbbells again behind you with management as you decrease and driving them out in entrance of you as you stand tall.
6. Then change sides (left leg) for the second set.

How To Do A Single Leg Deadlift

1. Loop an elective resistance band across the arch of your proper foot and loop a dumbbell by the resistance band as effectively (band sits in the course of the grip of your dumbbell). Maintain the dumbbell in your left hand (reverse hand as balancing leg), palm going through your physique.
2. Begin standing with ft hip-width aside, knees barely bent. Switch your weight into your proper foot and kickstand or float your left foot off the bottom, balancing in your proper leg.
3. Together with your proper knee bent, hinge at your hips extending your left leg lengthy behind you as you decrease the dumbbell down in direction of the bottom, balancing in your proper leg. Hold your hips sq. to the mat. You need to really feel stretch in your proper hamstring (again of your proper leg) on the backside of this motion. Vary of movement seems completely different for everybody.
4. Then drive by your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead and return to the beginning place. Deliver your floating again leg as much as meet your standing proper leg once more.

Modification: Observe Rachel (on the left) and omit the stability ingredient by as an alternative taking a staggered stance.

How To Do A Quadruped Fireplace Hydrant and Kick

1. Place an elective resistance band 6 inches above your knees.
2. Begin in a desk high place, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Choice to position your forearms on the mat.
3. Elevate your proper leg up and to the facet so that you create a straight line from glute to knee, stretching the resistance band however conserving a 90-degree bend in your proper knee.
4. Maintain on the high and straighten your proper leg; kicking by your proper heel.
5. Pull your proper foot again in to bend on the knee and create a 90-degree angle once more, then convey your proper knee again right down to the mat.
6. Repeat on the precise facet for the timed interval, change sides acting on the left leg for the second set.

How To Do A Mini Band Quadruped Donkey Kick

1. Place an elective resistance band 6 inches above your knees.
2. Begin in a desk high place, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Choice to position your forearms on the mat. Tuck the resistance band beneath your left knee.
3. With proper foot flexed, kick the heel of your proper leg up in direction of the ceiling, stretching the band and conserving a 90-degree angle in your knee. Elevate your leg excessive sufficient that you just kind a straight line from glute to knee. The only of your proper foot ought to “stamp” the ceiling.
4. With management, slowly decrease your proper knee again right down to the mat.
5. Repeat on the precise facet for the timed interval, switching sides on the following set.