Short on time? No problem. This lower body workout is quick, effective, and hits all the major muscle groups in just 10 minutes. You’ll fire up your quads, hamstrings, glutes, and core with three powerhouse moves: Nordic Curls, Split Squats, and Hip Thrusts.

No gym required—just your body weight and the NordBench to keep your form locked in and your strength gains progressing.

Before You Continue

We have to ask, did you just get your NordBench?

WATCH THIS SETUP VIDEO BEFORE YOU BEGIN

 

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🔥 The Workout: 10 Minutes to Stronger Legs

Warm-Up (2 Minutes)

Warming up is key to activating your muscles and getting your hips mobile. Perform each movement for 30 seconds:

🏃 Bodyweight Squats → Stand with your feet shoulder-width apart, lower into a squat, and drive back up.

🦵 Walking Lunges → Step forward, lower your back knee toward the floor, then push back up and switch legs.

🔥 Glute Bridges → Lie on your back, feet hip-width apart, and push through your heels to lift your hips.

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Main Workout (6 Minutes)

🏋️ Nordic Curls (2 sets, 8 reps)

🔥 Strengthens the posterior chain, targeting the hamstrings and glutes.

🔥 How to do it: Secure your feet under the NordBench, hinge at the knees, and lower slowly.

💡 Related Read: A Push and Pull Workout for Daily Functional Strength
Pairing push and pull training helps you build a balanced, functional body.

🏋️ Bulgarian Split Squats (2 sets, 10 reps per leg)

🔥 Builds single-leg strength, stability, and hip mobility.

🔥 How to do it: Place your back foot on an elevated surface, keep your chest upright, and lower your back knee.

💡 Related Read: 5 Days Worth of At-Home Workouts with 1 NordBench
Get a full week of effective workouts using the NordBench.

🏋️ Hip Thrusts (2 sets, 12 reps)

🔥 Targets the glutes and posterior chain, improving leg strength and hip power.

🔥 How to do it: Sit with your upper back on a bench, drive your hips forward, and squeeze at the top.

💡 Related Read: A Leg Day Workout to Help You Build a Strong Foundation in 2025
The best way to get strong is to start with a solid foundation.

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Cool-Down (2 Minutes)

🦵 Hip Flexor Stretch → Step one foot forward, lower into a deep lunge, and stretch the hip flexors.

🧘 Seated Hamstring Stretch → Sit with your legs extended, hinge forward, and stretch the hamstrings.

💪 Child’s Pose → Sit back on your heels, extend your arms forward, and relax your spine.

💡 Related Read: Your Total Body Strength Workout This Weekend
Looking for a challenge? Try this total-body strength routine.

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Why These Moves Work

✅ Nordic Curls → Build strong hamstrings, reduce injury risk, and improve knee stability.

✅ Split Squats → Strengthen your quads, glutes, and core, improving balance and mobility.

✅ Hip Thrusts → Develop explosive power for running, jumping, and athletic performance.

💡 Related Read: Full Workout Program: 8 Essential Landmine Exercises for a Stronger, More Balanced You
Balance your strength gains with these full-body landmine exercises.

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Do It All With the NordBench

🔥 Train smarter, not harder. The NordBench helps you hit the right angles, train through a full range of motion, and progress at your own pace. Whether you’re crushing Nordic Curls, Split Squats, or Hip Thrusts, this bench keeps your form tight and your results on track.

💪 Get yours today and take your lower body training to the next level!

🛒 Shop the NordBench