Leg day is my favorite. As someone who has always been self-conscious about my legs, putting in the work to keep them lean and toned is one of my top fitness priorities. I’ve been able to totally transform the look and feel of my legs and glutes through strategic strength training, and you can, too!
This 30-minute Sculpted Legs & Glutes workout will hit your legs and glutes from multiple angles with just 6 dedicated exercises.
So if you want long, lean legs and a perky backside, grab your dumbbells, and let’s do the work!
Purpose of This Workout
The purpose of this workout is to build lean muscle in your legs and glutes to produce the lean, toned, and sculpted look we’re seeking. The secondary purpose of this workout is to feel strong, fit, and accomplished in just 30 minutes while improving our health and strengthening our bones and joints.
Equipment Required
This workout is done with minimal equipment. Here’s what’s required:
- 1-2 pairs of dumbbells
- Exercise band (booty band)
- Step, bench, or stable elevated surface
Can This Workout Be Done Without Equipment?
Yes, you can modify this workout to be done without equipment!
30-Minute Lean, Sculpted Legs & Glutes
Ready to crush those legs?! Let’s do this!
Instagram video workout:
Walking lunges
Step forward with a natural stride, planting your front heel first, then lower your back knee toward the ground while keeping your chest up and core engaged, push through your front heel to stand and bring your back leg forward into the next lunge, maintaining a steady rhythm without pausing between steps.
Goblet Squats
Hold the weight close to your chest with elbows tucked, stand with feet shoulder-width apart, lower your hips down and back while keeping your chest up and core tight, drive through your heels to stand back up, and repeat with controlled movement
Single Leg RDLs
Hinge at the hips while keeping your core engaged and back flat, lower the weight as your back leg extends straight behind you, keep a slight bend in your standing knee, maintain control as you lower until you feel a stretch in your hamstring, then drive through your heel to return to standing while maintaining balance.
Banded Hip Thrust With Abductions
Position your upper back on a bench with a band around your thighs, plant your feet hip-width apart, drive through your heels to lift your hips until your body forms a straight line from shoulders to knees, pause at the top and press your knees outward against the band, then lower with control and repeat.
Single Leg Lateral Lunges
Step out to the side, keeping your trail leg straight while bending your lead knee and sitting your hips back, keep your chest up and core engaged, push through your lead heel to return to standing, and repeat while maintaining control and balance.
Lateral Step Up With Knee Raise
Step onto a platform (bench, step, ottoman, cooler, etc.) with your lead foot, driving through your heel as you lift your body up, bring your opposite knee up to hip height while keeping your core engaged, then lower with control and repeat without using momentum.
The Workout Plan
Ok, you’ve seen the moves, now let’s put them together to form an epic lower-body workout that’ll get your glutes fired and your legs shaking by the end.
*Rest for 60-90 seconds between sets
Here are the reps and sets for each exercise:
| Type | Move | Sets | Reps |
|---|---|---|---|
| Single Exercise | Walking Lunges | 3 | 20 (alternating) |
| Single Exercise | Goblet Squats | 3 | 10 |
| Single Exercise | Single Leg RDLs | 2 | 10 each leg |
| Single Exercise | Banded Hip Thrust with Abductions | 2 | 20 |
| Superset (perform 2 exercises back to back, then rest) | Lateral Lunges | 2 | 8 each leg |
| Superset (perform 2 exercises back to back, then rest) | Lateral Step Ups with Knee Raises | 2 | 8 each leg |
*The goal should be to lift as heavy as possible with as much intention as possible with each set so that you’re looking forward to your rest period.
Other workouts you'll love:
30-Minute Strong Back & Biceps Workout
Full body workout with dumbbells
Lower body workout with dumbbells
Upper body plus Core workout (30 minutes)
Lean, Sculpted Legs: Here You Come!
If you just completed this workout, congratulations! You’re officially on your way to building the lean, toned body that you desire. Obviously, just one workout isn’t going to get you there, you need a full program!
This workout was pulled directly from the FHM+ App inside our Fit & Fueled Membership where you’ll enjoy a variety of workout programs to choose from with new plans every month. For the best results and workout experience, join the app, and let’s crush some goals together!
