10 Min Glutes & Thighs Workout With Ankle Weights
Heather Robertson- Duration
- 11 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~84 kcal
Glutes and thighs in 10 minutes on the mat, using ankle weights for kickbacks, leg lifts and bridges.
One timed circuit of 40 seconds of work and 10 seconds of rest takes you through kickbacks, rear lifts, hamstring curls, rainbow kicks, single-leg bridges and an adductor squeeze, with ankle weights adding resistance. Do it once as a quick glute activation, repeat it for 2 or 3 rounds or stack it onto a longer session.
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Equipment setup
Who Is It For?
People who want a short glute activation or a quick finisher and have ankle weights and a mat at home.
Who Is It Not For?
Not ideal without ankle weights or if you have knee, hip or lower back pain, as the kicks and lifts load those areas.
Key Benefits
Targets the glutes, thighs, hamstrings and inner thighs with added resistance for a strong burn in very little time.
Things to Keep in Mind
Start with light ankle weights and keep your lower back steady during kicks and lifts, stopping if your knees or hips hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Ankle Weights
Used in this session
Mat
Used in this session