Quick Leg and Glute-Focused Workout


by Alexis Siurek

There is nothing quite as satisfying as knocking out a killer glute and leg workout. Until you reach the stairs later on. Working on a larger muscle group such as legs, requires more energy meaning more calories burned. Double win. Try out this quick and effective leg workout below, your legs will thank you later!

Complete the circuit as many times as possible until you reach 30 mins.

  • 20 Forward lunges (10 on each leg)
  • 20 Frog Jumps
  • 20 Resistance Band Squats
  • 20 Single Leg Deadlifts (10 on each leg)
  • 20 Jump Squats
  • 20 Hamstring Curls

Forward Lunges with weights:  This exercise will focus on working your quadriceps and gluteal muscles. Add some weights for more of a challenge!

Frog Jumps: Start off in plank position and then jump up into a frog position. Once you are at the top, pause for 1-2 seconds.

Resistance Band Squats: Spread feet so they are in line with your shoulders. Just like a normal squat, you will be bending down but with the resistance bands in each hand. Keep your chest up and knees in line with your toes.

Single Leg Deadlift: With weights in your hand, balance on one foot while bending at the hip, extend your free leg behind you. Keep your back straight and lower the weights until you are parallel to the ground. Return to the upright position and repeat. Try and complete 8-10 deadlifts on one leg and then switch.

Jump Squats:  Just like a normal squat except once you reach the bottom of the squat, explode off of your feet.  This is a great movement to really get your heart rate up.

Hamstring curls with an exercise ball: Position the ball so that your legs are extended and your ankles are on top of the ball. Once this is complete, raise your hips off the ground while keeping your shoulder blades on the ground. Start by pulling the ball close to you all while contracting the hamstrings. 

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