I’ve put together a great at home leg workout that targets the lower body and the glutes. It takes only about 20 minutes, and you don’t even have to leave your house!


Is there such thing as motivated laziness? Like, I want to workout, but I don’t want to leave the house? If you’re like me, or prefer working out at home, or don’t have a lot of time to travel back and forth to a gym, this workout will be perfect for you. The only thing you need is a mat and a pair of dumbbells or hand weights (optional). I got mine on Amazon, but you can find some for a good price at Walmart too. Oh, and don’t forget your water!

Stretch

I always like to stretch before I warm-up for any workout to be sure that all of my tight muscles are loosened up a bit and to make sure that everything is working in the correct planes of motion.( I have included some images of my favorite lower body stretches in the “cool down and stretch” section of this post.)

  • Seated hamstring stretch
  • Figure 4 Seated Glute Stretch
  • Runner’s Stretch
  • Pigeon Stretch
  • Child’s Pose

Dynamic Warm-up

Dynamic stretches or warm-up exercises are great prior to any workout to get your body ready for the workout that is to come, using similar muscles.

  • High knees in place
  • Leg swings side-to-side
  • Sumo squats

Workout

You will be performing the indicated number of reps for each exercise and each exercise will be performed back to back with no rest in between. Once you finish the circuit, take a 40 minute rest, grab some water, and repeat. I am using 5lb dumbbells, but each exercise can be modified to be performed with no weights. If you enjoy working out at home, I highly encourage picking up some hand weights.

20-Minute At Home Leg and Butt Workout | Goblet Dumbbell Squat
Dumbbell Goblet Squat | Hold dumbbell in goblet squat position and squat into 90 degree chair position, hold 1 second, activate glutes to press upward, squeeze at the top.
20-Minute At Home Leg and Butt Workout | Squat to Forward Press
Harder Variation: Squat to Forward Dumbbell Press | Hold dumbbell near chest vertically, squat into 90 degree chair position while extending dumbbell outward, activating core and glutes. Press upward through glutes and squeeze glutes at the top.
20-Minute At Home Leg and Butt Workout |
180 Degree Squat Jumps | Begin in normal standing position, squat into 90 degree chair position, hold for 1 second. Using glutes, perform a 180 degree jump (now facing opposite direction), and land in squat position and hold for 1 second. Repeat for given number of reps.
20-Minute At Home Leg and Butt Workout | Donkey Kicks
Donkey Kicks | Place dumbbell into the crease behind your knee. Bend knee to 90 degrees and flex foot. Raise bottom of foot to the ceiling, squeezing glutes and keeping the core tight. Be sure to keep your hips in line with shoulders. *Complete next exercise BEFORE switching sides.*
20-Minute At Home Leg and Butt Workout | Leg Lifts
Alternating Leg Lifts | This exercise will be performed immediately after the previous Donkey Kick exercise on each leg.
Extend leg and point your toe. Raise your heel to the ceiling squeezing your glutes. Drop leg on either side of body, tapping the toe on the floor, and extending back to the ceiling. Once completed, perform straight leg pulses up and down for 15 reps.
20-Minute At Home Leg and Butt Workout | Glute Bridge
Glute Bridge | Begin lying on your back with your legs bent. Position dumbbells on either side of your hips in a comfortable place. Extend your glutes and hips into the air, pushing through your heels. Squeeze and hold for 2 seconds. Release slowly for 3 counts, but don’t let your hips and glutes touch the floor. Repeat. Be sure you’re shooting your hips high enough that your torso is in a straight line with your legs as shown. Don’t let your hips dip down.
20-Minute At Home Leg and Butt Workout | Glute Bridge
Single Leg Glute Bridge | Using only one dumbbell (on your planted side), extend opposite leg into the air. Using your heels, shoot your hips into the air as high as you can. Hold 2 seconds and release, but don’t let your hips and glutes touch the floor. Be sure that your hips are in line with your shoulders during this movement.
20-Minute At Home Leg and Butt Workout | Skater Lunge
Skater Lunge | Begin in normal standing position. Step one foot laterally, your opposite foot sweeps behind, touching your opposite ankle with your opposite hand. Once you understand the move, accentuate the side to side movement with a jump.
Modification: Do not include jumps, step back and forth, touching your ankle.

COOL DOWN STRETCHES

I have included some stretches that I perform before and after the workout to loosen the hips. Hold each stretch in the sequence for 30-45 seconds each. For an even deeper stretch session, repeat the sequence one more time through once completed.

20-Minute At Home Leg and Butt Workout | StretchesWhat did you think about this at home leg and butt workout? What other at home lower body workouts to do enjoy?

Thanks for Reading!


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