15-Minute Lower Body Unilateral Workout | Glutes, Thighs, and Hips

A unilateral workout aimed at sculpting and strengthening your glutes, thighs, and hips.

1 min read


15-Minute Lower Body Unilateral Workout | Glutes, Thighs, and Hips



Are you ready to enhance your lower body fitness? Look no further! In this blog post, we'll get into a targeted and efficient workout aimed at sculpting and strengthening your glutes, thighs, and hips. Led by Sunny Trainer, Mandee Miller, this 15-minute routine is all you need to feel empowered and energized.


Workout Length


Workout Level

All Levels

Products Used

SF- DB02-5 


Mandee Miller


Workout Details:

Warm-Up: Before diving into the workout, it's crucial to prepare your muscles with a proper warm-up. Spend a few minutes focusing on dynamic movements to increase blood flow and mobility, laying the foundation for a successful workout.

  1. Squat to RDL: Engage your glutes and hamstrings with this powerful compound movement, targeting multiple muscle groups simultaneously.
  2. Curtsy Lunge to Kickstand: Challenge your balance and work your inner and outer thighs with this dynamic lunge variation.
  3. Lateral Lunge/Squat/Hip Opener: Improve hip mobility and stability while toning your legs with this multifaceted exercise.
  4. Single Leg Deadlift to Figure 4 Squat: Strengthen your posterior chain and enhance balance with this unilateral movement.
  5. Split Squats: Amp up the intensity and build leg strength with this challenging single-leg exercise.
  6. Single Leg Bridge: Activate your glutes and core for a strong and stable foundation.

Cooldown: As you wrap up the intense portion of the workout, it's essential to dedicate time to cool down and stretch your muscles. This helps prevent injury and promotes recovery, ensuring you're ready for your next workout.

  1. Figure 4 Hip Rotation: Release tension and improve hip flexibility with this soothing stretch.
  2. Spine Stretch Forward: Decompress your spine and elongate your muscles with this relaxing stretch.
  3. Butterfly Stretch: Target your inner thighs and groin area with this gentle stretch, promoting relaxation and flexibility.

With this targeted lower body sculpting workout, you can achieve incredible results in just 15 minutes. Whether you're a fitness enthusiast or a beginner, this routine is suitable for all levels. Incorporate it into your weekly fitness regimen and watch as your glutes, thighs, and hips transform. 


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