Lower Body Sculpt Strength Training Workout

Lower Body Sculpt Strength Training Workout

You are going to need those HEAVY WEIGHTS for this LOWER BODY SCULPT STRENGTH TRAINING Workout! This 10 MIN LOWER BODY SCULPT Routine will help you strengthen and tone your lower body area. Not sure if you are picking the right workouts to do?

Join our free monthly Challenges 

Total-Body Benefits of this Lower Body Sculpt Workout

Mindset : Having a great mindset is so important and by working on this and developing your journey of fitness and nutrition you will really reap the benefits! We aren’t born knowing ourselves. It’s a journey you must decide to embark on and getting to know who you are is essential to a productive, winning mindset. Specifically, it can help you to become happier as you set boundaries with yourself and those around you, it will give you clarity when making decisions whether small or large and it gives you a broader understanding and tolerance of others. Delving deep into yourself helps you understand not just you, but the world around you and with understanding comes tolerance and connection. When you’re living a life that is true to who you are, you can save yourself from unnecessary turmoil and learn how to optimize your energy. Truthfully, knowing yourself is the most important thing you can do if you want to lead a healthy life with a clear mind.

Exercise & Nutrition : Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood. 20% of your results are down to Exercise and 80% are due to good Nutrition.

Your protein number is so important too and we can help you with this on the 5 Day Better You Program and more! Sign up and get the 'Free Benefits' of great advice from one of our 'AMAZING BTES' Coaches, who will help you every step of the way!

Together exercise and nutrition can...

  • Make you feel happier
  • Help with weight loss
  • Strengthen your muscles and bones
  • Increase your energy levels
  • Reduce your risk of chronic disease
  • Improve your skin health
  • Definitely help your brain health and memory
  • Really help with relaxation and sleep quality 

Weight Work : Weight work isn't just about bulking up and building muscle mass. It's benefits include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, lowering inflammation and staving off chronic disease, as well as a whole list of positives! More benefits of using weights include building muscle, burning body fat, strengthening your bones and joints, reducing injury risk and improving heart health. To use weights safely it is important to start slowly, take rest days and always use proper form. Weight work can help you tone your muscles, improve your appearance and fight age-related muscle loss. By using weights you will soon begin to see the results of your hard work with toned muscles and an overall improved physique. Always start with the weights that you are most comfortable with and increase slowly, as you become more confident you will be keen to challenge yourself by increasing your weights!

Lower Body Sculpt - What are we doing in today's workout?!

Squat to Leg Lift : Hold your weights in the middle and drive through your heels to stand and squeeze your glutes at the top. Then lift your right leg out to the side, flexing your foot and keeping your leg straight and toes forward. You'll have to put more weight onto your left leg, but focus on keeping your back straight and core engaged. Push your knees out to the side and then push up and squeeze. Push down into your heels and extend your leg out to the side. Pull your core in tight and this will really help you build your muscles. Remember - 40 seconds on and 20 seconds rest!

Lunge to Plie Squat : Hold your weight tight to the centre of your chest and take a lunge to one side. Keep your hands in front of your chest with your arms bent. Squat down into a Plie Squat, come back up and step your right foot directly behind you. Bend your right knee and lunge down, making sure your knee does not touch the floor. Stand up straight and step your right foot back to the start position, with both feet wider than shoulder-width. Turn and do the same on the other side. Push your knees out to the side and then come back into the centre.

Deadlift to Curtsey Lunge : With 2 weights in your hands, stand in the middle of the mat. Take your body into a Deadlift and go halfway down, making a Curtsey Lunge. Keep your body moving in a slow and controlled way, do this on one side and then the other. Push down into your heels with both arms and both weights. Inhale and exhale and repeat the moves.

Bridge to Single Leg Bridge : Lay down on the mat, on your back with 2 weights. Hold the weights into your hips and position your knees at an angle. Lift one leg up at a time and keep holding those weights in tight. Push your hips up higher and extend your legs to the sky. Breathe, lift and repeat.

Kneeling Single Leg Lifts : With 1 weight get into a kneeling position. Then kneel on one knee and lift your other leg out to a diagonal position. Squeeze your glutes and breathe.  Keeping your focus on your lower body this exercise will really help to stabilize your knees after an injury, as well as help with balance and posture.

Wide Deadlift to Squat : Using 2 weights and in a standing position take your body into a wide Deadlift Squat. Keep holding your weights in tight towards your hips and move down to the ground - squeeze! Push down into the ground, pushing your heels in hard and squeeze your glutes in as tight and as hard as you can! Do Not Quit! Get those Results!

Single Leg Squat Leg ExtensionBring your leg out to the side and squat as you stand up and squeeze your glutes.  Extend your leg out in front, squat down and move your leg out to the side. Keep extending your leg and pull your core in tight as you stand up. Take it down and extend to the side. Bring your leg back in and squeeze. Shake those legs out and take over to the other side.  Do 40 seconds on each side.

Skater Hops : This is a great cardio exercise involving jumping in a pattern that shifts your body weight from side to side to create a skating stride. While it mainly increases leg power, it is also a full-body, dynamic workout as it also targets your glutes! To do Skater Hops make sure you have enough space to hop from side to side. To set up, start standing to one side of the space you have. Holding one weight take a little jump into the middle, then jump to the side and back to the middle. As you go to the side tap and then do Curtsey Lunges. Get lower in the lunge and get higher in the jump!

You Got This!

Give this 10 minute workout routine or get the full 30 minute workout on the BTES App! You can build strength in 30 minutes and when it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the big muscle groups, legs, chest and your back. This workout gives you a 10 Minute Taste of so much more that BTES can offer you!


If you feel like doing more the '10 Minute Ultimate Body Tone with Weights (Get Lean & Ripped)' is a great workout to try. It will tone your full body from head to toe! Grab your heavy set of weights anywhere from 8 to 20 pounds, as we lean out and get ripped with this ultimate at-home workout. Enjoy!

Leave your comments below, let me know what workouts you want to see next!

Love Rebecca


Leave a comment.

Comments will be approved before showing up.