Ready to tone those legs and sculpt your glutes without setting foot in a gym? This quick leg workout combines the best leg workout moves with targeted glute exercises you can do right at home.
All you need is a set of dumbbells, a resistance band, and 30 minutes to get your lower body burning. This leg and glute workout hits every muscle in your legs and buttocks.
So, no need to keep searching for the ideal bigger hips workout; we have the solution for strong legs and hips right here!
Bodyweight Squats
We’re starting with the foundation of any good leg day: bodyweight squats. These will activate your quads, glutes, and hamstrings while warming up your entire lower body for the weighted moves ahead.
How to perform:
- Stand with your feet shoulder-width apart
- Lower your body by pushing your hips back and bending your knees
- Keep your chest up and core engaged
- Lower until your thighs are parallel to the floor
Slow Banded Squats
Next, we’re adding resistance with slow, controlled squats. The band creates constant tension, making your glutes work harder throughout the entire movement. This is where you’ll really start feeling the burn.
How to perform:
- Place a resistance band around your thighs, just above your knees
- Stand with feet hip-width apart
- Slowly lower into a squat, pushing your knees out against the band
- Take 3-4 seconds to lower down before repeating the motion
Side Back Steps
Time to target those outer glutes with side back steps. This move hits the often-neglected side glute muscles while challenging your balance and coordination.
How to perform:
- Start by standing with your feet together
- Step your right foot back and to the side at a 45-degree angle
- Lower into a lunge position
- Push off your right foot to return to the starting position
- Repeat on the left side
Reverse Lunges
A leg workout at home isn’t complete without reverse lunges. This movement is perfect for building strength in your quads and glutes. It’s also easier on your knees than forward lunges.
How to perform:
- Stand tall with dumbbells in each hand
- Step your right foot back into a lunge
- Lower until both knees are at 90-degree angles
- Push through your front heel to return to standing
- Repeat on the other leg
Narrow Squats
If you want strong legs, narrow squats are the answer. They shift focus to your inner thighs and quads. By bringing your feet closer together, you’re creating a different challenge for your leg muscles.
How to perform:
- Stand with feet closer than shoulder-width apart
- Hold a dumbbell at chest level
- Lower into a squat, keeping your knees tracking over your toes
- Push through your heels to stand back up
- Keep your core tight throughout the movement
Curtsey Lunges
These elegant-sounding lunges are anything but easy! Curtsey lunges target your glutes and work primarily on your inner and outer thighs.
How to perform:
- Stand with feet hip-width apart, holding dumbbells
- Step your right leg behind and across your left leg
- Lower into a lunge, keeping most of your weight on your front leg
- Push back to the starting position
- Repeat on the other side
Deadlifts (No Rest)
Here’s where we challenge those glutes and hamstrings. Deadlifts are one of the best exercises to strengthen the thighs and build a strong posterior chain. No rest means maximum burn!
How to perform:
- Stand with feet hip-width apart, holding out your dumbbells
- Hinge at your hips, pushing them back
- Lower the weights while keeping your back straight
- Feel the stretch in your hamstrings
- Drive your hips forward to return to standing
Weighted Sumo Squat
Want toned legs? Sumo squats with weights target your inner thighs and glutes beautifully. The wide stance allows you to go deeper and activate those glute muscles.
How to perform:
- Stand with feet wider than shoulder-width apart, toes turned out
- Hold a heavy dumbbell with both hands
- Lower into a squat, keeping your knees in line with your toes
- Go as low as you can while maintaining good form
- Push through your heels to stand up
Glute Bridges
Now we’re hitting the floor for some serious glute activation. Glute bridges are one of the best toning workouts. They’re perfect for targeting your buttocks while also strengthening your core.
How to perform:
- Lie on your back with knees bent, feet flat on the floor
- Place a dumbbell on your hips if desired
- Squeeze your glutes and lift your hips up
- Create a straight line from your knees to your shoulders
- Lower back down with control
Sumo Squats
Stand up again for more sumo squats. No weights this time. We’re focusing on perfect form and really feeling that connection with your glutes and inner thighs.
How to perform:
- Stand with feet wide, toes pointed out
- Keep your chest up and core engaged
- Lower into a squat, pushing your knees out
- Keep your weight in your heels
- Squeeze your glutes as you stand up, then repeat
Lying Abductions
These lying abductions are going to set your outer glutes on fire. It’s a small movement, but incredibly effective for toning workouts focused on the hip area.
How to perform:
- Lie on your side with your head supported
- Keep your legs straight and stacked
- Lift your top leg as high as you can
- Lower it back down with control
- Keep your hips stacked throughout the movement
Donkey Kick Pulses
Get ready for some serious glute burn with donkey kick pulses. These small, controlled movements will have your glutes screaming by the end. It’s the ultimate buttocks workout!
How to perform:
- Start on your hands and knees
- Keep one knee on the ground, lift the other leg up
- Pulse your lifted leg up and down in small movements
- Keep your core tight and avoid arching your back
- Focus on squeezing your glutes with each pulse
Squat Jumps
We’re finishing strong with squat jumps! This explosive movement will get your heart rate up while giving your legs one final challenge in this complete lower body workout.
How to perform:
- Start in a squat position
- Explode up into a jump, reaching your arms overhead
- Land softly back into a squat position
- Keep your knees soft when you land
- Jump immediately into the next rep
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.
