{"id":134748,"date":"2025-10-31T07:55:00","date_gmt":"2025-10-31T11:55:00","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=134748"},"modified":"2025-10-09T13:14:58","modified_gmt":"2025-10-09T17:14:58","slug":"vic-toffan-work-your-lower-body","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/training\/workouts\/vic-toffan-work-your-lower-body\/","title":{"rendered":"Strengthen Your Lower Body in Only 30 Minutes"},"content":{"rendered":"

\"\"

The best part about circuits?<\/strong> It\u2019s not their short timeframe, though that\u2019s certainly an attractive feature. It\u2019s that they are perfect for pushing every type of body, no matter their fitness level. <\/p>\n

This set of exercises is the perfect example of that. Beginners can tackle the squat and lunge with just their body weight, and as their strength builds, they can add dumbbells to take things to the next level. Just remember to focus on form first\u2014resistance is only effective when the movement is solid!<\/p>\n

This workout is a lower-body powerhouse, targeting the glutes, hamstrings, quads, and core while boosting balance and coordination. Aim to do it two to three times per week for strength gains, better posture, and increased energy. <\/p>\n

The Workout<\/span><\/strong><\/h2>\n

Equipment needed: <\/span><\/strong>A set of dumbbells<\/span><\/p>\n

How to do it: <\/strong><\/span>Perform each move for one minute, without rest. Repeat from the top three to five times (for 15 to 25 minutes in total).<\/span><\/p>\n

1. Jogging in Place<\/strong><\/h4>\n

\"\"

Lightly jog on the spot, keeping your hands loose and lifting your heels only slightly.<\/p>\n

Tip:<\/strong> <\/strong>Maintain a peppy pace to help raise the heart rate.<\/p>\n

2. Romanian Deadlift<\/h4>\n

\"\"

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Lean forward until your back is parallel to the ground, then rise.<\/p>\n

Tip: <\/strong>At the top, further activate your glutes by squeezing them together.<\/p>\n

3. Goblet Squat<\/h4>\n

\"\"

Space your feet wide and hold a dumbbell with both hands as shown. Bend your knees and sink your hips back to squat. Pause, then drive through your heels to stand.<\/p>\n

Tip:<\/strong> <\/strong>Drop your shoulders back and keep your chest lifted.<\/p>\n

4. Curtsy Lunge<\/h4>\n

\"\"

Begin standing with your feet under your hips. Step one foot back and to the outside of your opposite leg. Bend both knees to lower as far as you can, without leaning forward. Stand, then repeat on the other side. <\/p>\n

Tip: <\/strong>Keep your hips square and the movement controlled\u2014it\u2019s a balance challenge and a leg burner!<\/p>\n

5. Good Morning<\/h4>\n

\"\"

Hold a dumbbell against your chest and space your feet shoulder-width apart. Lean forward from the hips; when you\u2019ve moved as far as you can, reverse to stand. <\/p>\n

Tip:<\/strong> <\/strong>Focus on feeling the engagement through the back of your legs from start to finish.<\/p>\n

Models Nancy MacSorley, Beth Fischer, Dani Bennett and Vic Toffan<\/p>\n

Written by Vic Toffan<\/a><\/strong>, Owner of Fit with Vic, Online Fitness Coach, and HYROX ambassador who has transformed more than 400 physiques<\/span><\/p>\n

<\/span>Photography by Paul Buceta<\/span><\/strong><\/span><\/a><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Hair & Makeup by<\/span> <\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>Monica Kalra<\/span><\/strong><\/span><\/span><\/a><\/span><\/p>\n

\"\"

Fuss-free moves that will challenge your lower body, whatever your level.<\/p>\n","protected":false},"author":11347,"featured_media":134810,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":"","tve_updated_post":"

\"\"<\/a><\/span><\/div>

The best part about lower-body circuits?<\/strong> It\u2019s not their short timeframe, though that\u2019s certainly an attractive feature. It\u2019s that they are perfect for pushing every type of body, no matter their fitness level. <\/p>

This set of exercises is the perfect example of that. Beginners can tackle the squat and lunge with just their body weight, and as their strength builds, they can add dumbbells to take things to the next level. Just remember to focus on form first\u2014resistance is only effective when the movement is solid!<\/p>

This workout is a powerhouse for your lower body, targeting the glutes, hamstrings, quads, and core while boosting balance and coordination. Aim to do it two to three times per week for strength gains, better posture, and increased energy. <\/p><\/div>

The Workout<\/span><\/strong><\/h2>

Equipment needed: <\/span><\/strong>A set of dumbbells<\/span><\/p>

How to do it: <\/strong><\/span>Perform each move for one minute, without rest. Repeat from the top three to five times (for 15 to 25 minutes in total).<\/span><\/p><\/div>

1. Jogging in Place<\/strong><\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Lightly jog on the spot, keeping your hands loose and lifting your heels only slightly.<\/p>

Tip:<\/strong> <\/strong>Maintain a peppy pace to help raise the heart rate.<\/p><\/div><\/div><\/div><\/div><\/div>

2. Romanian Deadlift<\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Lean forward until your back is parallel to the ground, then rise.<\/p>

Tip: <\/strong>At the top, further activate your glutes by squeezing them together.<\/p><\/div><\/div><\/div><\/div><\/div>

3. Goblet Squat<\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Space your feet wide and hold a dumbbell with both hands as shown. Bend your knees and sink your hips back to squat. Pause, then drive through your heels to stand.<\/p>

Tip:<\/strong> <\/strong>Drop your shoulders back and keep your chest lifted.<\/p><\/div><\/div><\/div><\/div><\/div>

4. Curtsy Lunge<\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Begin standing with your feet under your hips. Step one foot back and to the outside of your opposite leg. Bend both knees to lower as far as you can, without leaning forward. Stand, then repeat on the other side. <\/p>

Tip: <\/strong>Keep your hips square and the movement controlled\u2014it\u2019s a balance challenge and a leg burner!<\/p><\/div><\/div><\/div><\/div><\/div>

5. Good Morning<\/h4><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Hold a dumbbell against your chest and space your feet shoulder-width apart. Lean forward from the hips; when you\u2019ve moved as far as you can, reverse to stand. <\/p>

Tip:<\/strong> <\/strong>Focus on feeling the engagement through the back of your legs from start to finish.<\/p><\/div><\/div><\/div><\/div><\/div>

\t

Models Nancy MacSorley, Beth Fischer, Dani Bennett and Vic Toffan<\/p><\/div>

\n\t
\n<\/div>

Written by Vic Toffan<\/a><\/strong>, Owner of Fit with Vic, Online Fitness Coach, and HYROX ambassador who has transformed more than 400 physiques<\/span><\/p>

<\/span>Photography by Paul Buceta<\/span><\/strong><\/span><\/a><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>

Hair & Makeup by<\/span> <\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>Monica Kalra<\/span><\/strong><\/span><\/span><\/a><\/span><\/p><\/div>

\n\t
<\/div>\n\t
\"\"<\/a><\/span><\/div>