Advanced Lower Body Superset Workout

This intermediate/advanced workout targets the glutes, hips, and thighs with tough exercises. In this lower body workout, you'll perform supersets, alternating two exercises that target the same muscles for an efficient, yet challenging, workout.


See your healthcare provider if you have any medical conditions, illnesses, and/or injuries.


Various weighted dumbbells, a kettlebell (optional), a resistance band and an exercise ball

How To

  • Warm up with a few minutes of light cardio
  • Beginners:  Start with this Beginner Workout or do one set of each exercise using light/medium weight.
  • Intermediate/Advanced: Complete one set of the exercises in each superset, one after the other, and repeat the set 2-3 more times.

Superset 1: Goblet Squat With Rotation

For the Goblet Squat, stand with feet shoulder-width apart, holding a heavy dumbbell or kettlebell in front of your chest. Bend knees and lower into a squat. Keep the chest open, the back upright and the kettlebell at chest level as you sit into your squat. As you stand up, rotate to the right, taking the weight overhead.

Repeat, alternating sides for 12 reps.

One Leg Squat

There are different ways to do a single-leg squat. One way is to use an exercise ball balanced against a wall. With a ball positioned between the wall and your lower back, lift the right foot off the floor. If you are new to the exercise, keep the right toes resting lightly on the floor. Now use your left leg to lower the body into a squat position, keeping the right leg elevated. On the return, push through the heel and return to standing.

Repeat for 12 reps and switch legs. You can hold weights if desired. This exercise can also be performed without a ball. Simply balance on one leg as you lift and lower the body into and out of a squat position.

Repeat this superset 2-3 times or move on to the next superset.

Superset 2: Deadlifts

Stand with feet shoulder-width apart, holding heavy weights. Keeping knees slightly bent tip from the hips with back straight lower the torso towards the floor, keeping the weight close to legs. 

Squeeze through the butt and hamstrings to come back up and repeat for 16 reps.

Reverse Lunge

Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90-degree angles. Push through the heels to lift back up, bringing the foot back to start. 

Repeat for 12 reps and switch sides.

Repeat this superset 2-3 times or move on to the next superset.

Superset 3: Plie Squat

Stand with feet wide, toes out at an angle, medium-heavy weights on the upper thighs. Keeping knees in line with your toes, lower the hips until the thighs are parallel to the ground.  Keep knees in line with toes. 

Repeat for 16 reps.

Superset 4: Squat Steps With Bands

Stand on a resistance band and hold handles, keeping tension on the band.  Take a wide step to the right, squeezing the glute as the tube tightens. Lower into a squat, stand up and step feet together.

Continue stepping to the right for 8-12 reps before switching sides.​

Superset 5: Butt Lift on the Ball

Rest the shoulders on the ball with head and neck supported. Hips are off the ball, knees bent and toes lifted. Hold weights on the hips and lower the hips towards the floor without rolling on the ball.

Squeeze the glutes to raise hips until the body is in a straight line.

Lower and repeat for 16 reps.

Glute Lifts

On hands and knees, place a lightweight behind one knee and squeeze it. With knee bent, lift the leg straight up, squeezing the glutes.

Lower and repeat for 16 reps on each side.

Repeat this superset 2-3 times or move on to the next superset.

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