Glutes and legs: the circuit that keeps you on your feet all autumn

The days are getting shorter, but your energy remains intact. This 10-minute circuit targets your glutes, thighs, and lower body stability. All you need is a mat, your living room, and you're ready to go.

No need for an hour. Just be consistent, focus on every movement, and listen to your body.

The principle

5 exercises · 40 seconds of work · 20 seconds of rest · 2 rounds. Between the two rounds, take 30 seconds to catch your breath and drink. Warm-up: 1 minute of high knees and hip rotations.

The 5 exercises

1. Tempo squat

Feet shoulder-width apart, lower down in 3 seconds, come back up in 1. Chest open, heels anchored.

With weight: a light dumbbell held against the chest (goblet squat).

2. Alternating reverse lunge

Take a large step back, front knee aligned with the ankle. Alternate legs with each repetition.

With weight: a dumbbell in each hand, arms by your side.

3. Glute bridge

On your back, feet flat. Push through your heels, squeeze your glutes for 1 second at the top, and lower back down with control.

With weight: a dumbbell placed on the pelvis, held with both hands.

4. Sumo squat + pulse

Feet wide apart, toes pointing outward. Lower down, then do 2 small pulses at the bottom before coming back up.

With weight: a dumbbell held with both hands between your legs.

5. Donkey kick

On all fours, leg bent, push your heel toward the ceiling. 20 seconds per leg, pelvis stable.

With weight: a light dumbbell wedged behind the knee, or a weighted ankle.

Number of rounds

2 rounds for the basic version. Want to intensify? Add a 3rd round or switch to dumbbells. Otherwise, 2 well-executed rounds are better than 3 sloppy ones.

To finish

Finish with 30 seconds of stretching each quadriceps and 30 seconds in child's pose. Breathe. You just did something good for yourself.

See you next week for a new session. Your body thanks you.