{"id":391954,"date":"2025-09-22T08:16:24","date_gmt":"2025-09-22T06:16:24","guid":{"rendered":"https:\/\/beta.puregym.com\/us?p=391954"},"modified":"2025-10-09T09:31:10","modified_gmt":"2025-10-09T13:31:10","slug":"leg-and-glute-workout-to-do-at-home","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/leg-and-glute-workout-to-do-at-home","title":{"rendered":"Leg and Glute Workout to Do at Home"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1 class=\"post-title mt-3 mb-3\">Leg and Glute Workout to Do at Home<\/h1>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1759245786734{background-image: url(https:\/\/beta.puregym.com\/us\/wp-content\/uploads\/2025\/09\/ContentHero_BlogHeroImage_LegsGlutesHome-1024&#215;435-1.webp?id=391955) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1759213101117{margin-right: 10px !important;}&#8221;]<\/p>\n<h3>All you need is a single step.<\/h3>\n<p>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\u2019ve combined a glutes workout with a leg workout to give you more bang for your buck. Let\u2019s get started!<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\"><iframe loading=\"lazy\" title=\"Get Up &amp; Blink | Legs &amp; Glutes\" src=\"https:\/\/www.youtube.com\/embed\/F49wcxck6ZM?feature=oembed\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<\/figure>\n<h2>Let\u2019s Start with a Warm-Up!<\/h2>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>Next, let\u2019s 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.<\/p>\n<p>Let\u2019s 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.<\/p>\n<p>Now, let\u2019s dive into the main glutes and legs workout.<\/p>\n<p>Note: In this legs and glutes workout, we\u2019re going to focus on doing as many reps as possible. To do this, every time you do a set of reps, we\u2019re 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\u2014as many reps as you can do within the time span.<\/p>\n<h2>Regular Squat<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6070\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181147\/Screenshot-2024-05-01-at-2.11.37%E2%80%AFPM-1024x571.png\" alt=\"Blink trainer doing squat\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>We\u2019ll 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.<\/p>\n<p>To do a proper squat, spread your feet a little wider than shoulder width. Keep your back straight, then bend your knees like you\u2019re about to sit in an invisible chair. Return to your starting position. That\u2019s one rep.<\/p>\n<p>Now double it, and rest. Then double it again (we\u2019re at four reps here). Try to repeat this pattern to get to 32 reps.<\/p>\n<h2>Single Leg Step Up with Knee Drive<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6071\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181208\/Screenshot-2024-05-01-at-2.11.57%E2%80%AFPM-1024x575.png\" alt=\"Blink trainer doing single leg step up\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>For this next one, you\u2019ll 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.<\/p>\n<p>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\u2019s one rep.<\/p>\n<p>Now double it, then go for four, then eight, all the way to 16 reps. Then repeat this entire movement on the other foot.<\/p>\n<h2>Sit\/Stand Medley<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6073\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181226\/Screenshot-2024-05-01-at-2.12.16%E2%80%AFPM-1024x574.png\" alt=\"Blink trainer doing sit\/stand medley\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>Good news: You get to do this set mostly sitting down. For this exercise, you\u2019ll need a stable chair or bench. A couch, armchair, or even the steps in your house will work too.<\/p>\n<p>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\u2019re about to do a sit-up.<\/p>\n<p>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\u2019s one rep. Try to get to eight reps using our double-up pattern.<\/p>\n<h2>Glute Bridge<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6074\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181244\/Screenshot-2024-05-01-at-2.12.35%E2%80%AFPM-1024x573.png\" alt=\"Blink trainer doing glute bridge\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>Save the chair you just used\u2014you\u2019ll 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.<\/p>\n<p>Now, lift your hips until they\u2019re 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.<\/p>\n<h2>Squat Jumps<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6075\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181303\/Screenshot-2024-05-01-at-2.12.52%E2%80%AFPM-1024x576.png\" alt=\"Blink trainer doing squat jumps\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>We\u2019re 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.<\/p>\n<p>Start with four reps, then work your way up to 16 reps.<\/p>\n<h2>Walking Lunges<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6076\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181316\/Screenshot-2024-05-01-at-2.13.08%E2%80%AFPM-1024x577.png\" alt=\"Blink trainer doing walking lunges\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>For this one, we\u2019re taking a little walk. Make sure you have enough space around you to take four large steps forward.<\/p>\n<p>In a lunge, you\u2019re stepping forward with one leg down to a 90-degree angle, then rising back to standing. With a walking lunge, we\u2019re 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.<\/p>\n<p>Since we\u2019re walking, we\u2019re alternating legs with each lunge. Try four lunges forward, then four back. Then double it (three forward and three back twice), then quadruple it.<\/p>\n<h2>Finish Strong with a Little Cardio<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6077\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181333\/Screenshot-2024-05-01-at-2.13.25%E2%80%AFPM-1024x578.png\" alt=\"Blink trainer running in place\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>Let\u2019s finish this legs and glutes workout strong with a little cardio!<\/p>\n<p>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!<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-6078\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20240501181353\/Screenshot-2024-05-01-at-2.13.43%E2%80%AFPM-1024x576.png\" alt=\"Blink trainer doing plank\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p>To end this workout, we\u2019ll 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\u2019ve 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.<\/p>\n<p>Hold this position for 10 seconds. And that concludes our legs and glutes workout!<\/p>\n<h2>Work Out with Blink<\/h2>\n<p>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\u00a0<a href=\"https:\/\/www.youtube.com\/@blinkfitness\">YouTube channel<\/a>, we\u2019ve got plenty of ways to work out your body. Exercise at the gym, at home, or anywhere the mood strikes.<br \/>\nFind a Blink location near you, sign up for\u00a0Personal Training, or find more workouts like this one.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;] Leg and Glute Workout to Do at Home [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1759245786734{background-image: url(https:\/\/beta.puregym.com\/us\/wp-content\/uploads\/2025\/09\/ContentHero_BlogHeroImage_LegsGlutesHome-1024&#215;435-1.webp?id=391955) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1759213101117{margin-right: 10px !important;}&#8221;] All you need is a single step. This leg and glutes workout is a great place to start to get your legs [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":391959,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-391954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/391954","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=391954"}],"version-history":[{"count":7,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/391954\/revisions"}],"predecessor-version":[{"id":391980,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/391954\/revisions\/391980"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/391959"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=391954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=391954"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=391954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}