Strengthen and tone your lower body in just 10 minutes with this trainer’s four favorite exercises

I like to exercise for the benefits it brings me, but I could really do with it taking less time, so I set about finding out how expert trainers would work out if they only had 10 minutes.

NASM-certified trainer Kelsey Sherwin, who is based at Raeya Wellness in LA, answered the call and told me that if she were programming a 10-minute workout for the lower body, she’d include a little bit of everything: “single-leg variations and both legs,” so lunges and squats; plus “some kind of hamstring workout”.

And that’s just what she’s done with the workout below. It begins with a bilateral movement (the squat) followed by the single-leg, or unilateral, movement (the lunge). The hip hinge Romanian deadlift variation targets the hamstrings, and things are wrapped up with a glute isolation move (kickback).

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Performing a single set of the four exercises will take 10 minutes or less, but it can also be extended if you have the time and capability.

Sherwin recommends doing three to four sets and increasing the resistance with each set.

Sherwin uses a kettlebell, dumbbells and resistance band, but you can mix and match according to what you have, and the workout can be done without weights if necessary. If you are moving with your bodyweight, slow down the movements and add pauses to add difficulty if required, and perform a single-leg Romanian deadlift rather than the variation below for a greater challenge.

1. Squat

Reps: 15

Targets: Glutes, quads and hamstrings.

How to do it:

• Stand with your feet hip-width apart, or a bit wider depending on your range of motion, holding a kettlebell in both hands in front of you.
• Engage your core.
• Push your hips back and bend your knees to lower, keeping your chest facing forward and your neck in line with your spine.
• Push through your feet to return to standing.

2. Reverse lunge

Reps: 15 each side

Targets: glutes, quads and hamstrings. Also trains core stability.

How to do it:

• Stand with your feet hip-width apart, holding dumbbells by your sides.
• Engage your core.
• Step one foot behind you, with the weight on the toe. Keep the front foot flat as this is your working leg.
• Bend your knees to lower until both knees are bent to 90°.
• Push through your front heel to return to standing.
• Swap legs and repeat.

Form tips:

• Avoid leaning too far forward or letting your front knee cave inward.
• Keep your front heel pressed into the floor and your chest upright throughout the movement.

3. B-stance Romanian deadlift

Reps: 15 each side

Targets: hamstrings, glutes and lower back.

How to do it:

• Stand with your feet hip-width apart, holding a kettlebell in front of you, then take a small step back with your left foot, and lightly rest your toes on the floor.
• Engage your core.
• Keeping a slight bend in your right knee throughout, push your hips back and hinge forward to lower the kettlebell.
• Pause when you feel a stretch in your right hamstring, then drive your hips forward to come back to standing.
• Do all your reps on one side, then swap sides.

Form tips:

• Keep your spine neutral and shoulders back.
• Focus on completing slow, controlled reps without rushing.
• Avoid rounding your back or squatting during the movement.

4. Glute kickback

Reps: 15 each side

Targets: gluteus maximus and helps improve glute activation.

How to do it:

• Get on all fours with your hands under your shoulders and your knees under your hips, a small looped resistance band wrapped around your thighs.
• Engage your core.
• Lift one heel behind you, keeping your knee bent to 90°.
• Pause when the sole of your foot faces the ceiling, squeeze your glute, then slowly lower to the starting position.
• Do all your reps on one side, then swap sides.

Form tips:

• Avoid swinging your leg or relying on momentum to get you to the top of the movement.
• Keep your core engaged and avoid arching your lower back.