Tone Up Your Lower Body With This 20 Minute Workout Routine

Welcome to part 2 of our workout series with Amanda Butler of Fhitting Room, an upscale boutique fitness studio delivering body-changing, high intensity workouts. This second 20-Minute exercise focuses on the lower body- so think glutes, hamstrings, inner thighs, and of course core. Check out the below for your perfect at home or anywhere workout guide and if you missed part 1 check it out here.

Complete 3 rounds of the following 5 exercises.
Perform each movement for 45 seconds followed by a 15 second rest before moving on to the next exercise.
After you have completed all 5 exercises, take a 90 second rest, then complete another round.


1. Squats

Squats 1

Stand with feet slightly wider than hip width apart. Push your hips back (like sitting into a chair) and lower down into a squat. Press through the heels to stand yourself back up to the starting position. Repeat. Make sure to keep your weight back on your heels.

Squats 2

2. Single Leg Deadlift

single leg deadlift 3

Stand with feet hip width apart. Shift your weight over to your right foot and slowly extend your left leg back behind you as you bow forward with your chest, left arm reaching towards the floor. Keep your weight back in your right heel. Once you reach parallel position, return to start position. Switch sides. Remember to keep a slight bend in the knee of your standing leg.

single leg deadlift 5

3. Lateral Lunges

lateral lunge alt angle 1

Start with feet hip width apart. Take a big step directly out to the side with your right foot, landing in a lunge position with your left leg straight, hips back with your weight in your heels. Push off your right foot to return back to starting position, then repeat on the left side. Alternate sides. Be sure to keep knees and toes facing forward at all times.

lateral lunge alt angle 2

4. Curtsy Lunges

curtsy lunge 1

Start with feet hip width apart. Step your right leg behind you and to the left so that your thighs cross, bending both knees (performing a curtsy). Return to standing and switch sides. Remember to push your weight back in your front heel.

curtsy lunge 2

5. Hip Bridges

Hip Bridges 1

Lying on the floor, bend your knees, feet flat on the floor, and arms at your sides. Press hips up to the ceiling, squeezing the glutes and lower back to the floor. Repeat. Remember to keep your core engaged during this exercise as well!

Hip Bridges 2

If you are in the NYC area make sure to check out Fhitting Room here!