This 20-minute lower body routine targets your legs and glutes through 20 exercises spread across three sets. The format is simple: 45 seconds of work followed by 15 to 30 seconds of rest. No equipment is required, though resistance bands or dumbbells can be added to any movement to increase the challenge. Here's everything you need to know to complete the workout from start to finish.
Workout Structure
The session is divided into three sets. Each set contains a sequence of exercises performed back-to-back with short rest periods in between. A slightly longer rest is taken between sets. Throughout, the focus is on controlled movement, an upright chest, and an engaged core — particularly when targeting the glutes.
Set One: Standing Leg and Glute Work
The first set is performed standing and builds strength and stability through a variety of directional movements.
Curtsy to Diagonal Step Back (Both Sides)
Step one leg behind you into a curtsy position, then bring it out diagonally to the side. Keep your chest lifted and core engaged throughout. Complete the full 45 seconds, rest briefly, then repeat on the opposite leg.
Good Morning
Stand tall, then hinge at your hips with a flat back, engaging your hamstrings and glutes. Return to upright and repeat. This is a hip-hinge pattern — keep the back flat and avoid rounding the spine.
03:30
Demonstration of the good morning hip hinge movement
Watch at 03:30 →
Lateral Walk and Squat
Step to the side, drop into a low squat, then step back in and repeat. Keep your chest upright and core braced throughout the movement.
Cossack Squat / Lateral Lunge (Both Sides)
Step wide to one side, bend the knee of the leading leg while keeping the other leg straight. Push back to center and repeat. If the full Cossack squat is too deep, a standard lateral lunge is a suitable modification. Complete on both sides.
B-Stance Romanian Deadlift (Both Legs)
Stand with one foot slightly behind the other. Hinge at your hips, lowering your torso while keeping the back flat, then return to upright. The rear foot acts as a kickstand for balance rather than bearing full weight. Focus on engaging the glutes at the top of each rep. Adding dumbbells here increases the intensity significantly. Repeat on the other side.
07:10
Demonstration of the B-stance Romanian deadlift with optional weights
Watch at 07:10 →
Set Two: Mat-Based Glute Exercises
The second set moves to a mat and targets the glutes through lower-impact, floor-based movements.
Single-Leg Glute Bridge (Both Legs)
Lying on your back, extend one leg and lift your hips into a bridge position. Hold briefly at the top, then slowly lower and repeat. Engage the glutes throughout and breathe in a controlled manner. Switch to the other leg after the rest period.
10:45
Single-leg glute bridge demonstration on a mat
Watch at 10:45 →
Glute Bridge Pulse
From the same position with both feet on the floor, lift your hips and pulse up and down with small, controlled movements. The glutes should be doing the work — avoid using momentum.
Frog Pump
Place the soles of your feet together in a butterfly position. Lift your hips and squeeze the glutes at the top. This position shifts the emphasis to the inner glutes and hip area.
Rainbow (Both Sides)
Come onto all fours. Sweep one leg in a wide arc from one side to the other in a rainbow motion. Keep the hips square and the core tight. Complete on both sides with a short rest in between.
Set Three: Strength and Burn Finishers
The final set returns to standing and combines balance, strength, and endurance to finish the session.
Single-Leg Romanian Deadlift (Both Legs)
Standing tall, hinge forward on one leg while lifting the opposite leg behind you. Return upright with control, keeping the back straight and the core engaged. Repeat on the other side.
Sumo Squat with Heel Raise
Stand with feet wide and squat low, hands pointing straight down. As you rise, squeeze the glutes and lift your heels off the floor. This combination challenges the inner thighs, glutes, and calves simultaneously.
17:00
Sumo squat with heel raise demonstration
Watch at 17:00 →
Reverse Lunge with Three Pulses (Both Legs)
Step back into a reverse lunge and pulse three times before returning upright. Drive through the front heel to stand. Keep the movement controlled and steady. Repeat on the other side.
Squat Pulses
The final exercise. Stand with feet shoulder-width apart, drop into a squat, and hold a low position while pulsing. Keep the chest lifted, glutes engaged, and push through to the end.
After the Workout
Once the session is complete, make sure to follow it with a dedicated stretch routine to aid recovery. Cooling down after lower body work — particularly after exercises like Romanian deadlifts and lunges — helps reduce soreness and maintain mobility. The full workout schedule, including complementary sessions, is available via the trainer's app.
