Leg and Glute Workout to Do at Home
All you need is a single step.
This leg and glutes workout is a great place to start to get your legs ready for summer. The moves are easy and it will only take you 20 minutes to be one day closer to your fitness goals. We’ve combined a glutes workout with a leg workout to give you more bang for your buck. Let’s get started!
Let’s Start with a Warm-Up!
Some gentle stretching will get your leg and glute muscles ready for a seriously fun workout. Start by standing with your feet wider than shoulder-width apart, then fold over with your fingers stretching for the floor. Feel the stretch along the back of your legs and lower back.
Now, rise slowly and place your hands on and behind your hips, next to your pelvic bone. Bend back slightly to drive your hips forward, then release. Do these a few times.
Next, let’s open the left and right abductors. Go back into your open stance (like how we started), then lean to one side while bending forward. One knee will be bent, while the other is straight. Then switch sides. The hand on the side of the straight leg should stretch toward the floor during this movement.
Let’s do one more: Stand on one foot and take the other foot in the opposite hand in front of you. Use your other hand to grab the knee, then lift. The foot should be in line with the hip. Hold for 10 seconds, then switch to the other side.
Now, let’s dive into the main glutes and legs workout.
Note: In this legs and glutes workout, we’re going to focus on doing as many reps as possible. To do this, every time you do a set of reps, we’re going to double it on the next one. So we start with 1, then 2, then 4, then 8, and so on. The goal here is to get to a max rep burnout—as many reps as you can do within the time span.
Regular Squat
We’ll keep it simple to start. The squat works your glutes and legs at the same time, making it one of the most effective moves in this combo workout.
To do a proper squat, spread your feet a little wider than shoulder width. Keep your back straight, then bend your knees like you’re about to sit in an invisible chair. Return to your starting position. That’s one rep.
Now double it, and rest. Then double it again (we’re at four reps here). Try to repeat this pattern to get to 32 reps.
Single Leg Step Up with Knee Drive
For this next one, you’ll need a single step. Start with one foot on the step, ideally pointing parallel with the long part of the step. The other foot starts on the ground.
Raise your hands above your head, then step up onto the step. Bring the opposite knee up to the chest while bringing down your hands to meet the knee. That’s one rep.
Now double it, then go for four, then eight, all the way to 16 reps. Then repeat this entire movement on the other foot.
Sit/Stand Medley
Good news: You get to do this set mostly sitting down. For this exercise, you’ll need a stable chair or bench. A couch, armchair, or even the steps in your house will work too.
Start by sitting with your back straight, knees bent at a 90-degree angle, and feet flat on the floor. Your toes should point directly in front of you. Place your arms across your chest, kind of like you’re about to do a sit-up.
Now, lift and straighten one leg with your toes pointed toward the ceiling. Lower your foot to the floor, then do the other leg. Stand up by pushing through your quads, then sit down. That’s one rep. Try to get to eight reps using our double-up pattern.
Glute Bridge
Save the chair you just used—you’ll need it for this version of a glute bridge. To start, place your feet flat on the floor and your upper back resting against the chair (or bench, or whatever you have). Your glutes should hover above the ground and your knees should be bent.
Now, lift your hips until they’re in line with your knees, forming a tabletop with your body. Then return to the starting position. Start with three reps, then work your way to 12.
Squat Jumps
We’re taking it back to the beginning and adding a jump! Start by doing a regular squat, but instead of rising slowly, jump and place your feet together as you stand up straight. Then jump out into a squat position, repeating this process.
Start with four reps, then work your way up to 16 reps.
Walking Lunges
For this one, we’re taking a little walk. Make sure you have enough space around you to take four large steps forward.
In a lunge, you’re stepping forward with one leg down to a 90-degree angle, then rising back to standing. With a walking lunge, we’re doing this same movement, but stepping forward each time instead of going back to our original starting point. Come up with your feet together, then lunge forward with the opposite foot.
Since we’re walking, we’re alternating legs with each lunge. Try four lunges forward, then four back. Then double it (three forward and three back twice), then quadruple it.
Finish Strong with a Little Cardio
Let’s finish this legs and glutes workout strong with a little cardio!
First, run in place for 30 seconds, then take a short rest. We suggest increasing the intensity every 10 seconds, going from a jog to a run to a sprint. It will make that 30th second feel like heaven!
To end this workout, we’ll do a 10-second plank, a movement that works the entire body at once. Just 10 seconds can be highly effective. Lower your body into a push-up position with your arms straight (like you’ve just pushed up) and keep your toes on the ground. Or, you can lower yourself to the forearms, which might help with stability. Either way, keep your back straight, almost like you could balance a wooden plank on your back.
Hold this position for 10 seconds. And that concludes our legs and glutes workout!
Work Out with Blink
If you loved this glutes and legs workout and want to keep pushing toward your goals, Blink has you covered. With more than 100 locations throughout the United States, a mobile fitness app, and our YouTube channel, we’ve got plenty of ways to work out your body. Exercise at the gym, at home, or anywhere the mood strikes.
Find a Blink location near you, sign up for Personal Training, or find more workouts like this one.