Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

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Hi Everyone!

I hope you’re enjoying the Lean Muscle Building Challenge Workouts so far! 

I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting. 

I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. You can find the link here: Warrior Split Squat Challenge.

I took a couple of days off of filming because my body needed a rest. I will be sharing my newest boot camp workout tomorrow. I kept it light today and did some walking on the treadmill and a little bit of stretching. I can’t wait to get in a good workout tomorrow!

See you later with another new workout!

PS You can check in with your progress  on FacebookInstagram or Twitter. #BenderFitness or @BenderFitness 

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling. 

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position. 

7 thoughts on “Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

  1. Anonymous

    My legs are BURNING after today’s workout! I added the warrior split squat and wow… That one is challenging! Thank you!!!

    • Megan - South Africa

      Thanks so much for adding pictures to these exercises…makes it so much easier to follow. I am loving all your workouts and will be doing this workout today so looking forward to it 🙂

  2. Becky

    Thank you for all your at home workouts! With no time to join a gym, following your workouts makes staying fit much easier. 🙂

  3. Anna-lee

    I want to thank you for the awesome first week of working out with weights. I feel amazing stronger and energetic and looking forward to week two. I hope one day I will have your rocking body!

  4. Thanks for all your workouts.
    I’ve done the 30 day challenge as well as the new 30 day challenge.
    Now I am doing the lean body muscle building workout 4 week challenge.
    I enjoy the workouts with weights. I find them more effective.
    This lower body one is great! Really feel it working.
    Thanks again for the workouts!

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