Strong Legs and glutes home workout

Your at-home guide to powerful legs and glutes workouts

Warm-Up (5 minutes)

Prepare your lower body and activate your muscles:

• Bodyweight squats – 1 min

• Glute bridges – 1 min

• Alternating lunges – 1 min

• Leg swings (front/back) – 1 min

• High knees or march in place – 1 min

Main Workout (20 minutes)

Perform as a circuit. Do each exercise for 40 seconds, rest 20 seconds, then move to the next. Complete 3 rounds.

1. Squats

2. Reverse lunges (alternating legs)

3. Glute bridges

4. Sumo squats

5. Bulgarian split squats (use a chair/sofa)

6. Donkey kicks (alternate legs each round)

Rest 1 minute between rounds if needed.

Finisher (3 minutes)

Burn out your legs and glutes:

• 30 sec squat pulses

• 30 sec glute bridge hold

• 30 sec alternating lunges
  Repeat once

Cool Down (2 minutes)

Stretch and recover:

• Hamstring stretch

• Quad stretch

• Glute stretch (figure 4)

• Deep breathing

Explore more workouts

Strong legs and glutes are the foundation of a powerful physique, but balanced fitness requires training your entire body. Explore our Full Body Workout routine to build strength, endurance, and overall athletic performance.

Lower-body strength works best when paired with a strong core. Check out our Abs Workout guide to improve stability, posture, and overall training performance.