Thighs, Booty, hamstring,Quadriceps-10 MIN LEG WORKOUT Exercises -

The 10-minute leg workout focuses on engaging and strengthening the major muscle groups in the lower body, including the thighs, booty (glutes), hamstrings, and quadriceps. It's a quick and efficient routine that can be done almost anywhere without any special equipment. Here's a short description of each exercise:

Squats: Stand with feet shoulder-width apart, lower your hips as if sitting back into an imaginary chair, and then return to standing. Engage your core and keep your chest up.

Lunges: Step one leg forward and lower your back knee toward the ground, creating two 90-degree angles with your legs. Push through the front heel to return to the starting position and alternate legs.

Glute Bridges: Lie on your back, bend your knees, and place feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat.

Deadlifts: Hold a pair of dumbbells or use your body weight. Hinge at the hips while keeping your back straight, lower the weights towards the ground, and then return to a standing position, squeezing your glutes.

Leg Raises: Lie on your side, supporting your head with your hand, and lift your top leg while keeping it straight. Lower it back down without touching your other leg and repeat. Switch sides.

Step-ups: Use a sturdy surface like a step or bench. Step one foot onto the surface and push through your heel to lift your body up. Step back down and alternate legs.

Wall Sits: Press your back against a wall and slide down until your thighs are parallel to the ground, like sitting in an invisible chair. Hold this position for the duration of the exercise.

Calf Raises: Stand with feet hip-width apart and lift your heels off the ground, balancing on the balls of your feet. Lower your heels back down and repeat.

Hamstring Curls: Use a stability ball or simply lie on your back. Place your feet on the ball, lift your hips off the ground, and roll the ball towards you using your heels. Extend your legs back out and repeat.

Side Leg Lifts: Lie on your side, supporting your head with your hand, and lift your top leg while keeping it straight. Lower it back down without touching your other leg and repeat. Switch sides.

Perform each exercise for about 1 minute, allowing a short rest between exercises if needed. Remember to maintain proper form and engage your core throughout the workout. This routine targets key lower body muscles and can be customized to your fitness level.