Millie Lower Body Workout

Get ready to take your lower body workout to the next level! Millie's routine is all about targeting those glutes and hamstrings for maximum burn. Check it out, complete with exercises, sets, reps, and cues to help you perfect your form.

Workout Instructions


Barbell Romanian Dead Lift (RDL) 

4 sets, 8-10 reps 


 - Keep a slight bend in your knees throughout the movement.

- Hinge at the hips to lower the bar down your legs while keeping your back straight.

- Squeeze your glutes and hamstrings to stand up and bring the bar to hip level.


45 Degree Back Extension

3 sets, 3-10 reps 


 - Start with your hips against the pad and your feet securely placed under the footpads.

- Keep your core engaged throughout the movement, and exhale as you lift your upper body towards the ceiling.

- Squeeze your glutes at the top of the movement before lowering back down with control.


Bulgarian Split Squat

3 sets, 8-10 reps 


 - Keep your front foot planted firmly on the ground, and your knee aligned with your toes.

- Keep your back straight and core engaged throughout the exercise.

- Push through your front heel to drive your body back up to the starting position.


Seated Leg Curl

3 sets, 8-10 reps 


 - Adjust the machine so that the leg pad rests comfortably on the back of your ankles and your knees are aligned with the pivot point of the machine.

- Slowly curl your legs towards your butt, keeping your back against the seat and your core engaged.

- Pause for a moment at the top of the movement and then slowly lower the weight back down to the starting position. 


Cable Kickbacks

3 sets, 12 reps 


 - Attach an ankle cuff to the cable machine and attach it to your ankle.

- Stand facing the machine with feet hip-width apart.

- Kick your leg back and squeeze your glutes, keeping your knee straight.