This is a complete 45-minute leg and glute workout you can do at home. It’s structured as a genuine session — warm-up, working supersets, and cool-down — with specific rest periods so you know exactly what to do at every stage.
Equipment needed: none. Optional: resistance band, loaded backpack, sturdy chair.
The Workout at a Glance
- Warm-up: 5 minutes
- Main workout: 5 supersets, ~35 minutes
- Cool-down: 5 minutes
Warm-Up (5 Minutes)
Don’t skip this. Cold muscles tear more easily, and a proper warm-up improves output in the working sets.
- Leg swings (forward/back) — 10 reps per leg
- Lateral leg swings — 10 reps per leg
- Hip circles — 10 per direction
- Bodyweight squat (slow) — 10 reps
- Glute bridge — 15 reps
- Lateral squat — 10 reps per side
Main Workout: 5 Supersets
A superset means completing both exercises back-to-back with no rest between them. Rest 60–90 seconds after each superset. Complete 3 rounds of each superset before moving to the next.
Superset 1: Quads + Calves
A) Bulgarian split squat — 10 reps per leg
Rear foot on a chair. 3-second controlled descent, drive through the front heel to return. If this is too hard, use a reverse lunge instead.
B) Single-leg calf raise — 15 reps per leg
Full range — heel drops as low as possible, rise fully onto toe. Hold 1 second at the top.
Rest 75 sec. 3 rounds.
Superset 2: Hamstrings + Glutes
A) Nordic hamstring curl negative — 5 reps
Feet hooked under a sofa, kneel upright, lower body slowly to floor using hamstrings only. Catch yourself with your hands. Substitute: single-leg glute bridge 15 per leg if this is too advanced.
B) Hip thrust — 12 reps
Shoulders on couch, resistance band across hips or loaded backpack. Drive hips to parallel, squeeze hard at top for 1 second.
Rest 75 sec. 3 rounds.
Superset 3: Quads + Posterior Chain
A) Pause squat — 8 reps
Hold the bottom position for 3 seconds before driving up. Removes the stretch reflex — much harder than a regular squat.
B) Single-leg Romanian deadlift (bodyweight) — 8 reps per leg
Hinge forward on one leg, other leg extends behind for counterbalance. Feel the hamstring stretch at the bottom, drive through the hip to stand.
Rest 75 sec. 3 rounds.
Superset 4: Glutes + Adductors
A) Lateral lunge — 8 reps per side
Step wide, sit into that leg while the other stays straight. Push through the working heel to return. Hits the inner thigh and glute medius simultaneously.
B) Fire hydrant with extension — 12 reps per side
On all fours, lift knee out to side, then extend the leg fully behind you before returning. Targets glute medius — the muscle that gives glutes their width.
Rest 60 sec. 3 rounds.
Superset 5: Power + Finisher
A) Jump squat — 10 reps
Explosive drive from squat bottom. Land softly with knees bent. Low-impact option: fast bodyweight squat.
B) Glute bridge hold — max time
Drive hips up, squeeze hard, hold as long as possible. Your glutes should be fully fatigued by this point.
Rest 90 sec. 3 rounds.
Cool-Down (5 Minutes)
- Figure-four stretch (lying piriformis) — 30 sec per side
- Supine hamstring stretch — 30 sec per leg
- Hip flexor stretch (low lunge) — 30 sec per side
- Child’s pose — 60 sec
- Cat-cow — 10 reps
Modifications
| Exercise | Easier | Harder |
|---|---|---|
| Bulgarian split squat | Reverse lunge | Add loaded backpack |
| Nordic curl negative | Single-leg glute bridge | Full Nordic curl |
| Hip thrust | Glute bridge on floor | Single-leg hip thrust + band |
| Pause squat | Regular squat | Pistol squat |
| Jump squat | Fast bodyweight squat | Broad jump |
Frequency
This is high-volume — give yourself 48–72 hours before training legs again. Twice weekly (e.g., Monday and Thursday) provides enough stimulus for growth with time for full recovery. After 4 weeks, progress by increasing reps by 1–2 per set, reducing rest by 10–15 seconds, or moving to harder variations.
Written by
Sarah Mitchell
Sarah Mitchell is a NASM-certified personal trainer and fitness writer with 8 years of experience coaching home fitness. Sarah specializes in beginner programs, bodyweight training, and helping people build lasting fitness habits from the comfort of their own home.
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