Lower body workouts are my all-time favorite! I know we’re a world divided on this topic, but I love a good leg day and this 30-minute lower body workout that focuses on the legs and glutes does not disappoint!
I pulled this workout directly from the FHM+ App where we have multiple workout programs to choose from, all designed to be done from anywhere and with minimal equipment. This specific workout has been a community favorite for the month, so I figured I would share the love and give you a sneak peek into what you can expect from the app!
Grab a couple of pairs of dumbbells, and a booty band, and let’s get to work!
Purpose of This Workout
The purpose of this workout is to fully work your entire lower body, with a special focus on the glutes, in about 30 minutes. You will feel your whole lower half engaged and working, from your glutes to your calves.
The purpose of this workout is also to help you build strength, muscle, and shape to your lower body through strategic exercise selection designed to give you the confidence-boosting results you seek.
If you want to work your glutes specifically, start my dumbbells only glute workout – it's fun!
Equipment Required
In order to successfully complete this workout, you will need the following equipment at a minimum:
- 1-2 pairs of dumbbells (one lighter and one heavier set)
- 1 “booty” band
- 1 bench or solid surface (couch, chair, ottoman, cooler, etc.)
Can This Workout Be Done Without Equipment?
Yes, this workout can be modified to be done with zero equipment.
30-Minute Lower Body Legs and Glutes Workout Breakdown
Below are the exercises that are included in this workout:
1 + ¼ Hip Thrust
How To Do The 1 + ¼ Hip Thrust
- Upper back on bench, feet flat, knees at 90° at the top.
- Brace core and tuck chin slightly.
- Drive hips up until body forms a straight line from shoulders to knees.
- Lower hips slightly, then push back to full extension.
- Lower hips fully under control to starting position.
- Keep weight in heels for maximum glute engagement.
Weighted Squat
How To Do The Weighted Squat
- Stand tall with feet shoulder-width apart, holding dumbbells on shoulders.
- Brace core and keep chest up.
- Lower hips back and down, keeping knees tracking over toes.
- Descend until thighs are parallel to the floor (or as low as mobility allows).
- Drive through heels to return to standing, squeezing glutes at the top.
- Keep back neutral and avoid leaning forward.
Bulgarian Split Squats
How To Do The Bulgarian Split Squats
- Place rear foot on a bench or sturdy surface behind you.
- Front foot far enough forward so knee stays over ankle when lowering.
- Hold dumbbells at your sides or keep hands on hips for balance.
- Lower back knee toward the ground, keeping chest upright and core braced.
- Push through front heel to return to standing without locking the knee.
- Keep front knee tracking over toes and avoid leaning forward.
Single Leg Banded Hamstring Raises
How To Do The Single Leg Banded Hamstring Raises
- Lie on your back with one heel on the bench and the other leg extended upward.
- Place a resistance band around your thighs, just above the knees.
- Brace core and press through the heel on the bench, lifting hips until your body forms a straight line.
- Push outward slightly against the band to maintain tension.
- Squeeze glutes and hamstrings at the top.
- Lower hips back down with control, keeping the band taut.
- Keep hips level and avoid twisting throughout the movement.
Alternating Dumbbell Step Ups
How To Do The Alternating Dumbbell Step Ups
- Stand tall in front of a sturdy bench or step, holding dumbbells at your sides.
- Place one foot fully on the bench, pressing through the heel to step up.
- Bring the other foot up to stand fully on the bench.
- Step back down with the same foot, then alternate to the other leg.
- Keep chest upright, core braced, and movement controlled.
- Avoid pushing off the ground with the trailing leg.
Alternating Step-Up Jumps
How To Do The Alternating Step-Up Jumps
- Stand tall in front of a sturdy bench or step.
- Place one foot fully on the bench and drive through the heel to jump upward.
- Switch legs mid-air, landing softly with the opposite foot on the bench.
- Immediately drive through the heel to jump again, alternating legs.
- Keep chest upright, core braced, and movements controlled.
- Land softly and avoid locking your knees.
30-Minute Lower Body Legs and Glutes Workout
Alright, let’s pull this all together to create an epic, legs and glutes burner! Here’s the full workout:
For single exercises, I recommend resting 60-90 seconds between each set.
| Type | Move | Sets | Reps |
|---|---|---|---|
| Single Exercise 1 | 1+ ¼ Hip Thrusts | 3 | 8 |
| Single Exercise 2 | Weighted Squats | 3 | 10 |
| Single Exercise 3 | Bulgarian Split Squats | 2 | 8 each side |
| Single Exercise 4 | Single Leg Banded Hamstring Raises | 2 | 12 each side |
| Superset 1 | Alternating Dumbbell Step Ups + Alternating Step Up Jumps | 2 | 20 |
You Did It!
If you completed this workout, congratulations! You just spent 30 minutes on YOU and the results will be inevitable so long as you stay consistent. While this workout is a great place to start, it’s only one piece of the puzzle. A well-rounded workout program includes workouts that hit all the major muscle groups.
If you enjoyed this workout, then I invite you to join us in the FHM+ App for full workout programming, tracking, logging, progressions, and detailed form videos and cues for every exercise. There are multiple strength training programs available, with options ranging from 2-5 days per week with 20-45-minute workouts. It's a great strength training app for women!
If you’re looking for a fitter, more toned physique, but need to be able to accomplish it in the midst of a busy schedule, this app is for you!
