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My Go-To Leg and Glute Workout

legs and glutes workout routine - squats

There’s nothing like a good leg and glute workout to start the day off right. I really get a sweat on and I feel like my two lower body sessions are my most efficient workouts of the week (not that I want to make my bum any bigger).
I often find myself following the same legs and glutes workout routine (yes, I’m a creature of habit), that combines all my favourite leg and bum toning exercises.

My Legs and Glutes Workout Routine

I’ve posted a few videos of the below exercises on my Instagram!

1. Warm-up

The glutes need to wake up first if you want the workout to be truly effective. I always pick 3 glute activation exercises that I do with a resistance band just above my knees. I bought my set of bands on Amazon for less than £7 and they’re doing the job.

I usually do banded squats (15 reps), crab walk (1 minute) and glute kickbacks (20 each side). There are plenty of glute activation ideas here.

legs and glutes workout routine - glute activation

2. Barbells and Free Weights

  • Squats: I usually keep my band for the first “warm up set”. Then I add some weight for each set but I’ve been focusing on increasing reps so I only go up to 50kg. I start with 20 pause or pulsing squats with the band (weight: 30kg) then I do 20 reps with 40kg and 2×15 reps with 50kg.

legs and glutes workout routine - squats

  • Bulgarian Split Squats: 10 reps per leg, 3 sets with a 12kg dumbbell in each hand. I make sure to go as low as possible and I adjust my posture to feel the burn in the glutes and not so much in the quads.

legs and glutes workout routine - bulgarian squats

  • Curtsy Lunges: 20 reps (10 each side), 3 sets with a 10kg plate. This simple exercise works your glutes more than it seems.
  • Deadlifts: 3 sets of 10 reps with a 40kg barbell. I like to keep my toes elevated with small plates. This way, I really feel the burn in my hamstrings.

legs and glutes workout routine

4. Leg Machines

I only use two machines for my leg and glute workout, but before, I grab my band again and I do some more glute activation exercises.

  • Leg press: I keep the band for the first set (39kg) and then I increase the weights for 2 or 3 more sets. Just like squats, I prefer high reps over heavy weights. My current maximum weight for this exercise is 52kg but I’m trying to increase the weight slightly, session after session. It took me a while to figure out how to position my feet in order to feel the burn in my glutes and not my quads. Putting my feet high up on and not spreading my legs too much is what works best for me.
  • Hip Adductor machine: 3 sets of 15 reps to target inner thighs. I don’t go really heavy on that one: just 25kg.

5. Leg and Glute Workout Finisher

At this stage, I’m nearly done. This is the last part of my legs and glutes workout routine.

  • Bridges with a Bosu ball: single leg bridges (10 each leg, 3 sets) and frog bridges (3 sets of 10 reps). To be honest, they are slightly weird exercises and I’m glad the gym is not crowded in the morning when I do them. But they are super efficient especially if you really squeeze the glutes and core.

BOSU glute workout

  • Stairmaster: I only do 10 minutes when I train legs and glutes. I start with kickbacks for 3 minutes, then I walk sideways for 90sec each side and I finish with 4 minutes of really fast walk.

Workout completed!

leg and glute workout

16 thoughts on “My Go-To Leg and Glute Workout

  1. Chloe

    It’s crazy how they make you feel the burn 10 times more!

  2. Christie Brown

    I don’t necessarily love the gym so I quickly tire of my workouts if I do the same thing too often. It’s great to find new inspiration and new routines that I can enjoy (at least for a little while haha). This looks like SUCH a good workout! I’ll have to give it a try tonight! x

  3. Chloe

    Thank you 🙂 I hope you’ll like it!

  4. Chloe

    I love a good leg day too! Thank you, I’ve started a Gymshark sets collection haha

  5. cara

    This looks like a great legs/butt workout! I’m all about squats and lunges. They burn but they’re worth it haha.

  6. Christa

    This looks like a really effective workout! Those resistance bands are such a wonderful addition to body weight exercises.

  7. the sophia diaries

    omg, i need to hit the gym again with all this weight equipment… i miss using weights in my work out 🙁

  8. Melissa

    I definitely want to try some of these moves. My lower body is so much stronger than my upper half. Would you suggest working with a trainer to start off with some of these? Like the squats with weights?

  9. Chloe

    Thanks for your comment 🙂
    Probably best to ask a trainer to check your form!

  10. Anonymous

    Leg days were always me least favorite in high school during Cross Country practice. I would love to get back into routine with working out.

  11. Alexis

    I love a good workout. I can’t wait until my 6-week postpartum checkup so I can start working out again. I’m going to definitely keep this workout in mind!

  12. Training zuhause

    Nice post. I learn something more challenging on different blogs everyday. It will always be stimulating to read content from other writers and practice a little something from their store. Id prefer to use some with the content on my blog whether you dont mind. Natually Ill give you a link on your web blog. Thanks for sharing.

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