Lower body workout

Lower body workout

3 Seasons

Leg day? Here are some great workouts to build strength in your quads, hamstrings and calves, as well as your glutes.

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Lower body workout
  • Core Pilates with Jay

    Episode 1

    Join Jay for a 30-minute Nuffield Health Pilates workout focusing on your mid-section. After a warm up featuring standing pec decks, squats and balancing, you’ll move onto the main class, which is split into three blocks.

    In block one you’ll be on your front for a combination of leg lifts, kicks...

  • Progressive Strength Training with Lizi #2

    Episode 2

    Join Lizi for this 30-minute lower body workout. If you’re new to weight training, don’t worry – Lizi will guide you on which weights to use and give you tips on form and technique throughout.

    First, warm up the quads, hamstrings and glutes before stepping into the main workout. For each exerci...

  • Circuit Pilates with Jay

    Episode 3

    Join Jay for a 30-minute circuit-style Pilates class to strengthen your abs and glutes. All you need for this workout is a mat, a bottle of water and plenty of space around you. Warm up with some mobility, strength, and balancing exercises. Then challenge your core strength and glutes with four r...

  • Legs, Bums and Tums with Natalie #3

    Episode 4

    Get ready to work your leg muscles, glutes and abs with this energetic 30-minute LBT class. To begin with, you’ll need a set of heavy or medium dumbbells and a mat. To warm up, you’ll be doing hip openers, shoulder taps, and a squat-to-hamstring stretch, as well as reverse lunges into side lunges...

  • Legs, Bums and Tums with Natalie #2

    Episode 5

    It’s time to work your legs, glutes and abdominal muscles with this dynamic 45-minute LBT class. To begin with you’ll need a set of heavy or medium dumbbells and a mat.
    To warm up, you’ll be doing hip openers, shoulder taps, and a squat-to-hamstring stretch, as well as reverse lunges into side lu...

  • Legs, Bums and Tums with Natalie #1 - No Music

    Episode 6

    Prepare to work your leg muscles, glutes and abs with this energetic 45-minute LBT class. Before you start, you’ll need a set of heavy to medium dumbbells and a mat.
    To warm-up, you’ll be doing hip openers, walkout shoulder taps, and a squat to hamstring stretch, as well as overhead reverse lunge...

  • Legs, Bums and Tums with Natalie #1

    Episode 7

    Prepare to work your leg muscles, glutes and abs with this energetic 45-minute LBT class. Before you start, you’ll need a set of heavy to medium dumbbells and a mat.
    To warm-up, you’ll be doing hip openers, walkout shoulder taps, and a squat to hamstring stretch, as well as overhead reverse lunge...

  • Lower Body Dumbbell Workout with Jason

    Episode 8

    Put your legs to work with this 30-minute dumbbell session. Use the weights for a range of squats and lunges in blocks 1 to 3, then use your bodyweight for some floorwork in blocks 4 and 5. You’ll be doing 2 rounds of 2 exercises in each block with 10 reps for each:

    Block 1 – wide, normal and na...

  • Lower Body Workout with Lizi #2

    Episode 9

    Work your legs and glutes with a combo of conditioning and cardio in this 20-minute session. You’ll need weights for the strength work in blocks 1 and 3 – if you don’t have any dumbbells, you could use a full backpack, bottles of water or heavy books. In blocks 2 and 4 you’ll be doing a couple of...

  • Lower Body Workout with Lizi #1

    Episode 10

    Put your glutes and legs through their paces with this 30-minute lower body workout. Start with some floorwork before getting up and adding the weight to your shoulders – if you don’t have a barbell or dumbbells, you could use a heavy backpack. After some serious squats and lunges, you’ll get on ...

  • Legs, Bums and Tums with Olivia #3

    Episode 11

    Strengthen and tone your leg muscles, glutes and abs with this 30-minute LBT class. You’ll be doing 3 blocks of 3 exercises, cycling through each exercise twice:
    Block 1 – reverse lunge pulses, donkey kick pulses and side leg raises on both sides x2
    Block 2 – glute bridge raises, glute bridges wi...

  • Strong Lower Body with Hannah

    Episode 12

    Welcome to the fourth session in our series of six Young People’s workouts. This class is all about working the muscles and joints in your legs and lower body to keep them strong and stable. This is really important as we spend a lot of time sitting down, not using our legs like we should be.

    I...

  • Lower Body Stretch with Olivia #1

    Episode 13

    Stretch and mobilise your feet, legs and hips with this 20-minute session. For those suffering from lower body issues, you might want to try this class before your main exercise. If you have a foam roller grab it – but if not, you can skip that section and simply massage your legs instead.

  • Legs, Bums and Tums with Olivia #2

    Episode 14

    In this 25-minute class you’ll tone your tum with plank variations, strengthen your legs with sumo squat exercises and work your bum with curtseys and glute bridges.

  • Lower Body Workout with Ash #1

    Episode 15

    Tone your legs and glutes as you build your lower body strength in this 30-minute workout:
    Round 1 and 3 – goblet squats, curtsey lunges, stiff leg deadlifts, dumbbell bridges, side leg raises, kickbacks, sumo jacks, squats to curtseys, and back lunges with knee raises
    Round 2 and 4 – sumo goblet...

  • Pilates with Olivia #5

    Episode 16

    This 30-minute Pilates class will help you build your mobility and strength. Work on your legs and hips with lunges and abductions, before toning your core and glutes with kickbacks and hip lifts.

  • Lower Body Workout with Panu #6

    Episode 17

    Leg day? Strengthen your lower body and core with this 30-minute workout. You’ll be doing 3 rounds of 3 exercises – 45 seconds on, 15 seconds off – before switching up the mini circuit.
    Circuit 1 – one and a quarter squats, cossack squats and glute bridge pulses
    Circuit 2 – curtsy lunges, sumo sq...

  • Legs, Bums and Tums with Zahra #4

    Episode 18

    In this 30-minute class you'll strengthen your legs with pulse squats and reverse lunges, target your bum with glute bridges, and tone your tum with crunches and planks.

  • Lower Body Workout with Panu #5

    Episode 19

    Fire up your leg and glute muscles with this 30-minute session. You’ll cycle through each of the 3 exercises 3 times, doing 10 reps of each:
    Part 1 – back squats, good mornings and lying leg abductions
    Part 2 – reverse lunges with knee raises, sumo deadlifts, single leg raises.

  • Legs, Bums and Tums with Zahra #3

    Episode 20

    Say hello to your leg, glute and core muscles with squat, lunge and glute bridge variations, before focusing on your abs with side plank clams, single leg raises and crunches.

  • Legs, Bums and Tums with Zahra #2

    Episode 21

    Work on your leg strength with single-leg Romanian deadlifts, fire up your glutes with bridge pulses and challenge your abs with side-plank crunches.

  • Resistance Band Lower Body Workout with Panu

    Episode 22

    If you want a real challenge on leg day, Panu shows you how you can incorporate a resistance band into your workout. You’ll be doing 3 rounds of 10 reps for each exercise including squats, crab steps and glute bridges.

  • Legs, Bums and Tums with Olivia

    Episode 23

    Get ready for plenty of squat and plank variations to really work your leg muscles, glutes and core in this 30-minute class.

  • Lower Body Workout with Panu #4

    Episode 24

    In part one you’ll be doing squat jumps and curtsy lunges, part two: glute bridge walk outs and cossacks squats, and for part three you’ll finish with three-quarter side planks on each side – 3 rounds of 10 reps for each exercise.