Strong & Toned Lower Body: Workout for Legs, Butt & Thighs

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Hi Everyone!

It’s workout time! Yesterday we did a workout combo: Full Body Sweat & Core Galore Workout. Today we are focusing on the Lower Body. Very often people want to “spot treat” their workouts. Throughout the week, it’s important to do workouts that will exercise your entire body to maximize your results, and balance your muscles.

I create my workouts to strengthen my body in all planes of movement. I want to have functional strength that will keep me healthy, strong & fit. Spot treating will not give you the best overall results, and will slow down your progress toward your goals. This is the reason why I favor a lot of compound movements (multi-joint/multi-body exercises). You can maximize your results (and burn more calories) when you work your entire body.


Jesse and I after the Core Galore workout. Froggers are still the exercise I love to hate.

I hope you enjoy today’s workout! I will be doing it this evening when I get home from workout and pairing it with a 30-Minute Run. I did this workout for Reps, but you can do it Interval style if you prefer. Set your timer for 10 Rounds of 10/50. To increase the intensity you can time the workout for 10 Rounds of 40/50, and do cardio of choice (jump rope, high knees, burpees), to amp up the intensity.

Have fun with today’s workout!

glute workout melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Squat Tuck
2. Alternating Reverse Lunge
3. Russian Kicks
4. Weighted Hip Thrust
5. Folded Warrior Leg Lift (right)
6. Folded Warrior Leg Lift (left)
7. Butt Kicking Mountain Climber
8. Criss Cross Lunge (right)
9. Criss Cross Lunge (left)
10. Plie Jump

Optional: Pair this workout with 30-Minutes Cardio of Choice



6 thoughts on “Strong & Toned Lower Body: Workout for Legs, Butt & Thighs

  1. Karen

    Hi Melissa , i loved your workouts, I did the 30 day challenge and now im doing the lean muscle sculpt. I have a question about products. what do you think of herbalife and other products that will make you loose weight or protein powders that will make you gain muscles?. I want to gain muscles should I only have pure natural foods or should I also have supplements or protein shakes, bars that will help me reach my gold.?

    • benderfitness

      Both techniques will help you reach your goal. I typically don’t trust any weight loss products, because they often have side effects that are very unhealthy. I prefer to focus on making healthy, natural food choices. Many people find it helpful to add a protein bar or protein supplement, because they aren’t hitting their protein goal naturally. If you don’t already, I recommend logging your food someplace that will also track your protein, fat, carb intake ( is a good site). See how you are doing naturally, and that will help you determine if supplementation is necessary for your goals. 🙂

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