legsandbooty

10 min

6 exercises

Lunge Twists

2 sets

12 reps

Sumo Dumbbell Squats

2 sets

12 reps

Leg Press

2 sets

12 reps

Lying Leg Curls

2 sets

12 reps

Swiss Ball Leg Lifts

2 sets

12 reps

Wall Sits

1 sets

60 reps

This legsandbooty 10 min gym workout plan effectively targets your abs and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!

legsandbooty

10 min

6 exercises

Auto-advance Start exercises automatically
after a 5-second delay

Start workout Cancel workout

Lunge Twists

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Obliques, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

This exercise can be performed with a dumbbell or a plate weight.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Hamstrings, Shoulders

Keeping your back upright, take one step forward (around 1.5x a normal forward step).
Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
Push upwards through the front leg and drive your body back to the starting position.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

Sumo Dumbbell Squats

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight with a tight core and flat back.
Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
Complete this wide stance squat by having your thighs come parallel with the ground.
Pause and slowly return to the starting position without locking your knees.
Repeat.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings

Set a barbell on a rack at your shoulder height.
Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
Hold on to the bar using an overhand grip so that your palms are facing forward.
Lift the barbell off the rack by pushing up with your legs while straightening your torso.
Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
Keep your head up and look straight ahead at all times, as looking down will put you off balance.
Ensure your back is straight. This is the start position.
As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
Hold for a count of one.
As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
Pause for a count of one.
Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Calves, Hamstrings

Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
Repeat.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Leg Press

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Calves, Hamstrings

Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
Repeat.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Lower Back

Set up the barbell on the squat rack so that it is at the same height as your upper chest.
Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
Grip the bar with your hands comfortably wider than your shoulders.
Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
Stand with your legs shoulder width apart.
Bend your knees forward and allow your hips to bend back as if sitting down,
Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
Hold for a count of one.
Push up through your heels while straightening your hips and knees, until you are standing in the start position.
Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings, Quadriceps

Secondary:

Calves

Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.

Lying Leg Curls

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Hamstrings

Secondary:

Glutes & Hip Flexors

Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
Slowly lower your legs to the starting position in a smooth arcing motion.
Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

Primary muscle group(s):

Hamstrings

Secondary:

Glutes & Hip Flexors

Adjust the seated leg curl machine to position the footpad just above your heels.
Sit upright and engage your abs as you position your legs in front of you.
Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

Swiss Ball Leg Lifts

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie face up with your legs straight and a swiss ball between your ankles.
Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
Slowly lower the ball down until it gently touches the floor.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
Extend the legs back down towards the floor to the starting position.

Primary muscle group(s):

Abs, Obliques

Secondary:

Glutes & Hip Flexors

Lay on a mat with your arms flat by your sides and your glutes, hamstrings, and calves all resting on a Swiss ball.
Pull your heels into the Swiss ball allowing you to ‘grip’ the ball between your heels and glutes.
Putting pressure on your arms, roll your lower body back so that your glutes and lower back leave the ground with the Swiss ball held tightly.
Lower your back and glutes slowly back to the ground to complete one rep.

Note – Take care not to lower yourself too quickly, this may cause the Swiss ball (with you attached) to bounce in a strange manner.

Wall Sits

1 sets

60 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand tall against a wall with your head and back touching the wall.
Position your feet so that they are shoulder-width apart and a few inches away from the wall.
Rest your arms at your sides.
Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
Return to starting position by straightening your knees and standing tall again.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.

Workout done!

Exercises done

of 6

Total time

Return Browse more workouts