The BEST leg workout if you’re thirsty for some lower-body exercises

And if by lower-body you mean butt, I gotchu.

leg workout

Yes, twerking counts as a workout. We made that rule. But if you’re looking to build leg and booty muscle and tone up your legs (FYI, those are literally the same thing) you’re going to need something a little more intense than a booty-popping beat.

That’s where Mackenzie Ross, senior instructor at Barry’s comes in. Your girl has created the perfect workout to sculpt your stems and le butt. That’s because these exercises target your hamstrings and glutes, which is great if they haven’t seen much action lately (Tiger King, you’ve ruined me on so many levels).

And, bonus, these moves will also work your core (yes, as in abs) if you just remember to keep it engaged while you werk. That means bracing like you’re about to be punched in the stomach and pulling your belly button in toward your spine. Here’s what you’re in for, friends.

The workout

Perform the first circuit below three times (three sets), moving through each exercise in order for the reps listed. Rest for one minute between sets. Do the same with second circuit.

  • Circuit one: Sumo squat, sumo deadlift, glute bridge
  • Circuit two: fire hydrant, kickback, hamstring curl

The (optional) equipment

  • Resistance band
  • Mini band
  • Booty band

Sumo squat

Step 1) Stand with your feet about a foot wider than hips-distance apart, and turn your toes out just a little. Grab a weight (if you have one) and hold it at arm’s length between your legs, pulling your shoulders back and keeping your spine straight.

Step 2) Slowly bend your legs to lower your body while keeping your knees pressing outward. When your thighs are parallel to the ground, engage your hamstrings, quads, and glutes to straighten your legs and return to the starting position. That’s one rep. Do 10 reps.

Sumo deadlift

Step 1) Stand with your feet about a foot wider than hips-distance apart, and turn your toes out just a little. Grab a weight (if you have one) and hold it at arm’s length between your legs, pulling your shoulders back and keeping your spine straight.

Step 2) Bracing your core and keeping your back flat, hinge at your hips to push your butt back and lower the weight toward the floor.

Step 3) When the weight reaches halfway down your shin, use your hamstrings and glutes to push your hips forward. That’s one rep. Do 10 reps.

Glute bridge

Step 1) Lie on your back with your knees bent. Your feet should be planted close enough for your finger tips to graze your heels. Place a weight on your hips (if you have one).

Step 2) Tuck your pelvis to straighten your spine, then press into your heels and use your glutes and hamstrings to lift your hips until your knees are bent at a 45-degree angle and your body forms a straight line from your knees to your shoulders.

Step 3) Slowly lower your hips back to the starting position. That’s one rep. Do 10 reps

Banded kickback

Step 1) If you have a resistance band with handles, hook one handle around your right foot and hold the other in your right hand (optional). Get on all fours, keeping your shoulders directly above your wrists and your hips over your knees.

Step 2) Keeping a slight bend in your elbows, extend your right leg straight back and up.

Step 3) Bring your knee back under your hip to return to the starting position. That’s one rep. Do 10 reps before switching to the other side

Banded fire hydrant

Step 1) If you have a resistance band with handles, hook one handle around your right foot and hold the other in your right hand (optional). Get on all fours, keeping your shoulders directly above your wrists and your hips over your knees.

Step 2) Keeping your knee bent at a 90- to 45-degree angle, engage your glute to lift your knee until it’s parallel to your right hip.

Step 3) Slowly lower your knee to the starting position. That’s one rep. Do 10 reps before performing the same exercise on the opposite side.

Banded hamstring curl

Step 1) If you have a resistance band with handles, hook one handle around your right foot and hold the other in your right hand (optional). Get on all fours, keeping your shoulders directly above your wrists and your hips over your knees.

Step 2) Keeping your hips level, lift your right knee back until your thigh is parallel to the floor and your knee is bent at a 90-degree angle.

Step 3) Keeping your thigh parallel to the floor, straighten your leg until your heel is in line with your knee and hip. That’s one rep. Repeat for 10 reps before performing the exercise on the other side.

This post originally appeared on Cosmopolitan.com.

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