Fire up your lower body with this 25 MIN BOOTY & LEGS WORKOUT! We’ll target your glutes, hamstrings, quads, and thighs with 15 effective moves, repeated for 3 rounds. You’ll work for 30 seconds each, with 10 seconds rest after every 5 moves — perfect for sculpting, toning, and building strength without equipment. Suitable for all levels — just grab a mat and let’s go!
ROUND 1 – MOVES & INSTRUCTIONS
1. Step Side by Side Squat
- How: Step to the side, sink into a squat, then step together and squat again on the other side. Keep chest up, knees over toes.
- Effect: Targets quads, glutes, and inner thighs.
- Be aware: Don’t let knees cave inward — keep weight in heels.
2. Knee Drive + Reverse Lunge (L)
- How: Step back into a reverse lunge, then drive your front knee up toward your chest.
- Effect: Builds quad and glute strength, boosts balance.
- Be aware: Keep torso upright and core engaged.
3. Knee Drive + Reverse Lunge (R)
Same as above but switch sides. Maintain control through the movement.
4. Knee Drive + Kickback (L)
- How: Step back slightly, lift knee to chest, then extend leg back for a glute squeeze.
- Effect: Strengthens hamstrings and glutes, improves hip mobility.
- Be aware: Avoid arching your lower back during the kickback.
5. Knee Drive + Kickback (R)
Same as above but other side.
–– REST 10 SECONDS ––
6. Lying Side Leg Bend Up + Stretch Down (L)
- How: Lie on side, bend top knee in toward chest, then extend leg long and lower.
- Effect: Works outer thighs and glute medius.
- Be aware: Keep hips stacked, core tight.
7. Lying Side Leg Bend Up + Stretch Down (R)
Switch sides, same movement.
8. Donkey Kick + Fire Hydrant (L)
- How: On hands and knees, kick leg back and up, then open out to the side.
- Effect: Combines glute max and glute medius activation.
- Be aware: Keep spine neutral — no dipping hips.
9. Donkey Kick + Fire Hydrant (R)
Switch sides.
10. Downward Dog + Press Back
- How: From downward dog, bend one knee slightly while pressing the other heel toward the floor, alternating.
- Effect: Stretches hamstrings, calves, and glutes.
- Be aware: Keep shoulders away from ears.
–– REST 10 SECONDS ––
11. Glute Bridge
- How: Lie on back, feet flat, lift hips, squeeze glutes at top, lower slowly.
- Effect: Strengthens glutes, hamstrings, and core stability.
- Be aware: Don’t overextend lower back.
12. Bridge + Marching (L)
- How: Hold bridge position, lift left foot off floor, lower, repeat.
- Effect: Adds unilateral challenge to glutes and hamstrings.
- Be aware: Keep hips level.
13. Bridge + Marching (R)
Same as above but other side.
14. Legs Wide Stretch + Crisscross
- How: Lie on back, legs up wide, crisscross them over each other while keeping core tight.
- Effect: Works inner thighs and lower abs.
- Be aware: Keep lower back pressed into mat.
15. Flutter Kicks
- How: Lie on back, lift legs slightly, flutter up and down in small, controlled motions.
- Effect: Strengthens lower abs and hip flexors.
- Be aware: Keep neck relaxed.
ROUNDS 2 & 3
- Repeat all 15 moves with the same timing: 30 sec work / 10 sec rest after every 5 moves.
- Focus on deeper range of motion in Round 2 and maximum squeeze & control in Round 3.
Amazing work today! Your glutes and legs should be feeling strong and activated. Keep this workout in your weekly routine for toned, powerful lower body muscles. Don’t forget to stretch after and stay hydrated.