Lower Body Workout: Glutes, Quads & Hamstrings

Lower Body Workout for Glutes, Quads & Hamstrings is a power-building AMRAP (as many reps as possible) circuit workout that was formulated to burn fat, engage the core, build muscle and tone the glutes, hamstrings, quads and calves for intense lower-body results! This leg-targeted routine features 3 rounds of 4 exercises with 10 seconds of rest in between. Try to perform as many reps of each exercise as possible within 1 minute before moving on to the next.

This high-octane circuit that features result-driven moves like alternating front to back lunges, dumbbell stiff-leg dead lifts, air squats, glute X kicks that will get you results fast! Increase flexibility and activate the abdominals as you tighten the hamstrings, fire-up the quads and lift the butt right from your own living room.

Track your progress and try to beat the previous number of reps as you push hard and empty your tank on the last round. Up the intensity by increasing speed or adding weight as you move from one round to the next. You will need a set of dumbbells, a Yoga mat, a towel and a bottle of water to complete this workout. Work at your own pace and use the modifications provided to adjust difficulty levels.

You will still be doing your ab exercises but for a lesser amount of time. You see the full body exercises will generate more metabolic changes in your body and you also will be indirectly working your entire core even though you are not directly targeting your abs.

Even if you do add the full body exercises to your ab workout, you still must remember the most important thing if you want to lose your belly fat and have a flat stomach is nutrition. If you eat junk food, then no matter how much or how hard you workout you will still have belly fat.

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    1. +John Davies Yeah, the music does sound like porn music (yes I have watched my fair share). But you are right, a good routine. Best to mute it and follow along with your own music.

  1. Scott has got sturdy legs…Awesome! I love your work out routines Scott Herman. I am envious of your sexy glutes. You are amazing in shape!

  2. This was fantastic! I thought this would be hella weak since it’s on YouTube but I’m sweating like crazy, I barely finished it and I go to the gym 3x a week. Def need to incorporate more strength building in my routines. Thanks Scott!

  3. this was an okay workout. I will say it is not for women though. this workout is strictly glutes, hamstrings, and quads. it doesn’t focus on the problem areas women have like inner/outer thigh. I feel like this can help begin toning but it won’t help a,woman shred the fat off her legs.

    1. This is for any one who wants to work their lower half. I’m a woman and I do this workout and I use a pair of 20 pound dumbbells so 40 pounds in total. Gender has nothing to do with this.

  4. I’m typing this with sore glutes as we speak. I’ve done this workout 4 times in the past couple of weeks and I have already seen (and felt) results. I love how easy and effective this workout is. Thanks Scott.

  5. Started working out one and a half months ago but only the upper body so I decided to begin with the lower body too. Followed this workout and after the second round I felt like I someone trying to walk on high heels for the first time. Loved it!

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