Leg Day Slay ~ Lower Body Workout With Stef!

By Katrina Scott on

Hey beautiful! We’re back in at it after the most special family and friendsgiving. We hope you returned from your long weekend feelin' refreshed, rejuvenated, and even more thankful for everything and everyone around you. As we head full force into the holiday season, remember to take time to show yourself some love.

Our fave way to do just that: A strength training workout that slayyyyys! Because girl, you do too! And we’ve got your amazing trainer Stef waiting for you in the Studio Tone It Up app with a new routine!

Today’s Leg Day Slay workout will target every inch of your lower body to build a fierce and strong foundation. You’ll strengthen and sculpt your booty, hips, thighs, and calves ~ perfecting moves like squats, deadlifts, and more. Try a few of them below for a quick leg day circuit! Have a few more minutes? Check out the 20-minute version in your Studio Tone It Up app today!

Now grab a set of dumbbells and a Booty Band and step right into this lower bod routine. Slay the workout, slay your day! 💪



Lower Body Workout ~ Leg Day Slay

Feel the 🔥 in your booty, quads, hamstrings, and calves with these new moves. Do each exercise for one round, rest for 60 seconds, then repeat two more times for a total of three rounds. Get ready to strengthen your entire lower bod!

Dumbbell Hang Clean

Sculpts your legs, booty, core, and arms.

Begin standing with your feet slightly wider than hip-width apart, arms down by your sides holding dumbbells. Push your hips down and back into a squat and as you stand back up, drive your hips forward, shrug your shoulders, and bend your elbows to bring the weights to your shoulders. Then lower back down into a squat, keeping the dumbbells at your shoulders. Reset by standing up and straightening your arms back down by your sides.

Do 12 reps.


Strengthens your booty and legs.

Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Maintaining a flat back and a soft bend in your knees, hinge at the hips as you lower your torso toward the ground, keeping the dumbbells close to your shins. Engage your booty and core as you drive through your heels to come up to standing.

Do 15 reps.

One-Legged Squat

Strengthens your legs, booty, and core.

Begin with the dumbbells down on the floor, resting vertically with your hands on top. Standing on your right leg, lift and straighten your left leg back behind you so it’s in line with your hips. Keep your shoulders relaxed and over your wrists. Then bend through your right knee, keeping weight in your heel, and pull your right knee in behind your leg. Straighten your right knee again, as your straighten and lift your left leg back behind you.

Do 12 reps on each side.

Calf Raise

Tones your calves.

Begin standing with feet just under your hips, arms down by your sides holding dumbbells. Lift your heels off the ground, then lower them back down. Take a small step out to each side so both feet are just outside hip-width. Lift your heels up again, then lower back down. Next, step your feet out another few inches so they’re wider than hips. Lift your heels up again, then lower back down.

Do 12 reps (all three foot positions count as one).  

Squat Hold + Step Out

Targets your legs and booty.

Begin with a booty band around your calves. Send your hips back to lower down into a shallow squat. Staying low on your right leg, step your left foot out to the side. Keep your shoulders over your hips, and hips over your ankles. Step your left foot back to meet your right.

Do 12 reps on each side.

Drop Squat + 3 Pulses

Strengthens your legs, booty, and core!

Begin with feet slightly wider than hip-width apart and a Booty Band around your calves. Lower down into a squat. Take three pulses in your squat, only lifting halfway. After the third pulse, jump straight up, bringing your feet together. Then pop them back out to just outside hip-width, and lower immediately into your squat pulse.

Do 12 reps.

Want more amazing workouts?! Join the Studio Tone It Up app and get hundreds of routines to sculpt your lower, upper, and total body. We can't wait to work out with you!


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