Glutes + Legs Sculpt
A slow, controlled lower-body circuit to build strength and stability.
The circuit
40 sec on / 20 sec rest — repeat the circuit 3 times
What you need
- Ankle weights (optional)
- Resistance band (optional)
The exercises
Squat to Calf Raise
Stand with feet slightly wider than your hips. Lower into a squat, stand back up, then lift your heels for a calf raise.
Reverse Lunge
Step one foot behind you and lower both knees. Press through your front heel to return to standing. Alternate sides.
Glute Bridge
Lie on your back with knees bent and feet planted. Lift your hips, squeeze your glutes, then slowly lower.
Side-Lying Leg Lift
Lie on one side with your legs long. Lift your top leg, pause, then lower with control.
Wall Sit
Press your back against a wall and lower into a seated position. Hold while keeping your core engaged.
Focus on control over speed. Take breaks, modify freely, and choose weights that let you keep proper form. Your workout doesn't have to be perfect to be effective.
