Short on time but still want to feel strong and energized? This 10-minute lower body circuit is the perfect way to fire up your legs and glutes—no weights, no gym, no excuses. It’s focused, effective, and can be done anywhere.
Whether you’re squeezing in movement during nap time, adding it after a summer walk, or stacking it with other short workouts, this routine is designed to fit your life—not take it over.
Why You’ll Love It
Your 10-Minute Legs & Glutes Circuit
👉 Do each move for 45 seconds and move onto the next move
👉 After you complete all 6 exercises rest 30 seconds between moves
👉 Complete 1 full round = 6 moves in 4 1/2 minutes
👉 Optional: Repeat the round twice for a full 10-minute burn
1. Sumo Squat with Pulse
Step feet wide, toes slightly turned out.
Lower into a squat, then pulse 1–2 inches up and down at the bottom.
🔥 Targets inner thighs and glutes.
2. Reverse Lunge to Knee Drive (Right & Left Leg)
Step your right foot back into a lunge, then drive the right knee forward and up toward your chest as you stand.
Repeat on the same side for 40 seconds.
🔥 Builds balance, stability, and strong glutes.
3. 1 1/2 Squats
1 ½ squats are a great way to fire up your legs and glutes without equipment. Start by lowering into a full squat, come up halfway, drop back down to the bottom of the squat, then stand all the way up—that’s one rep. This extra pause increases time under tension, helping you build strength and feel the burn. Move slow and controlled for best results!
5. Fire Hydrants (Right Side)
On hands and knees, lift your right leg out to the side like a dog at a fire hydrant.
Keep your knee bent and core tight.
🔥 Works your glute medius and stabilizers.
6. Side Plank with Leg Raise (Right or Left)
From your forearm or hand, lift into a side plank and raise your top leg up and down slowly.
Switch sides halfway or alternate each round.
🔥 Strengthens obliques, hips, and core all in one move.
Why Lower Body Strength Matters
Adding lower-body strength work to your week helps:
- Boost metabolism
- Improve balance and posture
- Support joint health
- Increase muscle tone and energy
- Prevent injuries (especially for knees and hips)
Even just 1–2 sessions per week can make a big impact—especially when paired with daily walks, stretching, or mobility work.
Try This: Pair It with a Walk
This 10-minute circuit is a perfect add-on after a walk or brisk stroll around the neighborhood. You’ll get the heart-pumping benefits of cardio + the strength-boosting burn of resistance training—without ever needing a gym.
Final Tip:
Save this post and add it to your weekly rotation. No matter how busy your schedule is, this workout helps you stay consistent, strong, and feeling good—in just 10 minutes.
