We all want strong, toned legs, but between work, life, and everything else, who has an hour for the gym?
That’s exactly why I keep this routine on hand. No equipment, just ten minutes and a bit of floor space, and it’s the best leg workout I turn to when I’m short on time. Nine moves, two rounds, and your glutes will feel it tomorrow.
Grab a mat and let’s go.
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Squats
Squats are the perfect way to kick things off, and honestly they show up in just about every leg workout for a reason.
When you sit back and lower down, you’re hitting your glutes, quads, and hamstrings all at the same time, so your whole lower body switches on right from the start.
Take these first 30 seconds to find your rhythm and let those muscles wake up.
How to perform:
- Stand tall with your feet about shoulder-width apart.
- Point your toes slightly outward and lift your chest.
- Hold your hands together at your chest for balance.
- Bend your knees and sit your hips back and down.
- Lower until your thighs reach roughly parallel to the floor.
- Keep your weight in your heels the whole time.
- Drive through your heels and squeeze your glutes to stand.
- Avoid pushing your hips too far forward at the top.
Reverse Lunge
Next we’ll move into reverse lunges, working one leg at a time.
I love this one because there’s nowhere to hide. The leg that’s planted has to do the work on its own, which means each glute gets some real, focused attention.
Sink your weight into that front heel as you lower, and you’ll feel exactly what I mean.
How to perform:
- Stand tall with your feet hip-width apart.
- Step one foot straight back behind you.
- Lower until both knees bend to about 90 degrees.
- Keep your front knee stacked over your front ankle.
- Sink your weight into the heel of your front foot.
- Squeeze the glute of your supporting leg at the bottom.
- Press through your front heel to return to standing.
- Repeat for the interval, then switch legs.
Jump Squats
Now things start to pick up.
Jump squats take that same squat you just did and add a little explosive power, so on top of working your legs you’ll get your heart rate climbing fast. It’s a great bit of strength and cardio rolled into one move.
Land as softly as you can and try to keep that bouncy rhythm going for the full 30 seconds.
How to perform:
- Stand with your feet about shoulder-width apart.
- Bend your knees and lower into a deep squat.
- Keep your chest lifted and hands at your chest.
- Drive explosively through your feet and jump straight up.
- Extend your hips and legs fully in the air.
- Land softly on the balls of your feet.
- Immediately bend your knees into the next squat.
- Keep the movement continuous for the full interval.
Jumping Lunges
We’re keeping the energy up here with jumping lunges.
Switching your legs in the air takes some balance and coordination, so this one challenges you in a different way than the moves before it, all while still building strength in your legs and glutes.
Just keep an eye on that front knee and make sure it stays lined up over your ankle when you land.
How to perform:
- Start in a split stance with one foot forward.
- Bend both knees down into a lunge position.
- Jump straight up and push off both feet.
- Switch your legs in mid-air, swapping front and back.
- Land softly into a lunge on the opposite side.
- Keep your front knee tracking over your front ankle.
- Continue alternating your legs with each jump.
- Move continuously for the full interval.
Side Lunge
After all that jumping, the side lunge gives your heart rate a chance to settle without you ever having to stop moving.
Stepping out wide hits your inner thighs and glutes from an angle the other moves don’t really reach, so it’s a nice way to round things out.
Send your hips back as you lower, then press through your heel to come back up.
How to perform:
- Stand tall with your feet together and chest lifted.
- Take a wide step out to one side.
- Bend that knee and sit your hips back.
- Keep your other leg straight with the foot planted.
- Send your booty back as you lower down.
- Press through the heel of your bent leg to rise.
- Squeeze your glute as you return to center.
- Repeat for the interval, then switch sides.
Curtsy Lunge
Curtsy lunges are up next, and they’re a little sneaky.
By crossing one leg behind the other, you shift the work onto your outer glutes, which is a spot that’s easy to skip on leg day.
Step gently from side to side, take your time with each one, and give your glutes a good squeeze every time you come back up to standing.
How to perform:
- Stand tall with your feet hip-width apart.
- Step one foot diagonally back behind the other.
- Bend both knees and lower into the curtsy.
- Keep your front knee aligned over your front foot.
- Sink down until your back knee nears the floor.
- Drive through your front heel and squeeze your glute.
- Return to standing and step back to center.
- Alternate stepping from side to side throughout.
Sumo Squat
For the second round we’ll swap in sumo squats.
With your feet set nice and wide and your toes pointed out, most of the effort moves into your inner thighs and glutes, so you’ll feel this one a little differently than a regular squat.
If you want a bit more, lift up onto your toes at the top of each rep before lowering back down.
How to perform:
- Stand with your feet wider than shoulder-width apart.
- Turn your toes out to point diagonally.
- Hold your hands together at your chest.
- Bend your knees and lower your hips straight down.
- Push your knees outward in line with your toes.
- Squeeze your inner thighs and glutes as you rise.
- At the top, lift up onto the balls of your feet.
- Lower your heels and repeat for the interval.
Reverse Lunge + Kick
This one’s a favorite of mine because it’s simple but it does a lot.
You’ll step back into a reverse lunge, then drive that same knee up into a kick as you stand. So on top of strengthening your legs and glutes, you’re working on your balance every single time you come up.
Squeeze your glutes at the top and try to stay nice and steady.
How to perform:
- Stand tall with your feet hip-width apart.
- Step one foot straight back into a reverse lunge.
- Lower until both knees bend to about 90 degrees.
- Press through your front heel to stand back up.
- Drive that back knee up and forward as you rise.
- Lower the same foot back down into the next lunge.
- Squeeze your glutes at the top of each rep.
- Repeat for the interval, then switch legs.
Double Pulse Squat
We’ve made it to the last move, and it’s a good one to finish on: double pulse squats.
Those two little pulses at the bottom keep your muscles working that bit longer, so this is usually where you’ll really start to feel the burn.
Stay with it, keep your chest lifted, and push through these final 30 seconds. You’re so close.
How to perform:
- Stand with your feet about shoulder-width apart.
- Hold your hands together at your chest.
- Bend your knees and lower into a deep squat.
- Pulse down and up slightly at the bottom twice.
- Keep your chest lifted and weight in your heels.
- Drive through your heels to stand fully tall.
- Squeeze your glutes at the top of each rep.
- Repeat the double pulse for the full interval.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
