The best part about lower-body circuits? It’s not their short timeframe, though that’s certainly an attractive feature. It’s that they are perfect for pushing every type of body, no matter their fitness level.
This set of exercises is the perfect example of that. Beginners can tackle the squat and lunge with just their body weight, and as their strength builds, they can add dumbbells to take things to the next level. Just remember to focus on form first—resistance is only effective when the movement is solid!
This workout is a powerhouse for your lower body, targeting the glutes, hamstrings, quads, and core while boosting balance and coordination. Aim to do it two to three times per week for strength gains, better posture, and increased energy.
1. Jogging in Place
Lightly jog on the spot, keeping your hands loose and lifting your heels only slightly.
Tip: Maintain a peppy pace to help raise the heart rate.
2. Romanian Deadlift
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Lean forward until your back is parallel to the ground, then rise.
Tip: At the top, further activate your glutes by squeezing them together.
3. Goblet Squat
Space your feet wide and hold a dumbbell with both hands as shown. Bend your knees and sink your hips back to squat. Pause, then drive through your heels to stand.
Tip: Drop your shoulders back and keep your chest lifted.
4. Curtsy Lunge
Begin standing with your feet under your hips. Step one foot back and to the outside of your opposite leg. Bend both knees to lower as far as you can, without leaning forward. Stand, then repeat on the other side.
Tip: Keep your hips square and the movement controlled—it’s a balance challenge and a leg burner!
5. Good Morning
Hold a dumbbell against your chest and space your feet shoulder-width apart. Lean forward from the hips; when you’ve moved as far as you can, reverse to stand.
Tip: Focus on feeling the engagement through the back of your legs from start to finish.
Models Nancy MacSorley, Beth Fischer, Dani Bennett and Vic Toffan
Written by Vic Toffan, Owner of Fit with Vic, Online Fitness Coach, and HYROX ambassador who has transformed more than 400 physiques
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
