Leg and Glute Workout at Home
Glute activation, knee-friendly squats, hinges and unilateral work - three lower-body sessions a week at home with no equipment at all.
- Days per week
- 3
- Session length
- 37–44 min
- Exercises
- 23
- Level
- Beginner
- Equipment
- No equipment
Your week
- MonDay 1 · Glute Activation & Squat Basics
- TueRest
- WedDay 2 · Hinge & Hamstrings
- ThuRest
- FriDay 3 · Unilateral & Lateral Chain
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Glute Activation & Squat Basics
Build a base with bridges, sit-to-stand squats, and gentle hip work.
About 37 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Glute Bridge Two Legs on FloorRest 60s | 3 × 12 | 60s | |
| 2 | Sit SquatRest 60s | 3 × 10 | 60s | |
| 3 | Standing Hip AbductionRest 45s | 3 × 12 | 45s | |
| 4 | Straight Leg Outer Hip AbductorRest 45s | 3 × 12 | 45s | |
| 5 | Bodyweight Rear LungeRest 60s | 3 × 8 | 60s | |
| 6 | Standing Calf RaiseRest 45s | 3 × 12 | 45s | |
| 7 | Wall sit (narrow stance)Rest 45s | 3 × 25s | 45s |
Day 2 — Hinge & Hamstrings
Hamstring and glute emphasis with knee-friendly hinges and holds.
About 44 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Bodyweight Good MorningRest 60s | 3 × 12 | 60s | |
| 2 | Bodyweight Single Leg DeadliftRest 60s | 3 × 8 | 60s | |
| 3 | Frog Hip ThrustRest 60s | 3 × 12 | 60s | |
| 4 | Glute Bridge MarchRest 60s | 3 × 12 | 60s | |
| 5 | Side LungeRest 60s | 3 × 8 | 60s | |
| 6 | Standing Single Leg Calf Raise with SupportRest 45s | 3 × 12 | 45s | |
| 7 | Bodyweight Wall SquatRest 45s | 3 × 30s | 45s | |
| 8 | Side Lying ClamRest 45s | 3 × 12 | 45s |
Day 3 — Unilateral & Lateral Chain
Single-leg strength and lateral hip work for balanced glutes.
About 44 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Split SquatRest 60s | 3 × 10 | 60s | |
| 2 | Lateral Step upRest 60s | 3 × 10 | 60s | |
| 3 | Standing Side Leg RaiseRest 45s | 3 × 12 | 45s | |
| 4 | Bent Leg Kickback (kneeling)Rest 45s | 3 × 12 | 45s | |
| 5 | Single Leg Glute Bridge with Knee to ChestRest 60s | 3 × 8 | 60s | |
| 6 | Standing Calf Raise (On a staircase)Rest 45s | 3 × 12 | 45s | |
| 7 | Hip ThrustsRest 60s | 3 × 12 | 60s | |
| 8 | Side Lying Feet RaiseRest 45s | 3 × 12 | 45s |
About this plan
Three lower-body sessions a week, three sets of everything, using nothing but the floor and a step.
Day one runs glute bridges, sit squats, standing hip abduction, straight-leg outer abduction and rear lunges. Day two moves to bodyweight good mornings, single-leg deadlifts, frog thrusts, bridge marches and side lunges. Day three covers split squats, lateral step-ups, standing side leg raises, kneeling kickbacks and single-leg bridges with a knee to the chest.
The three days are organised by pattern rather than by muscle. Day one is bilateral and simple, day two is the hinge day, day three is single leg. That progression across the week means each session is harder than the last, which is deliberate — do them in order.
The frog thrust on day two is unusual enough to explain. Lie on your back, put the soles of your feet together and let your knees fall out, then drive your hips up. Turning the legs out puts the glutes in a position where the quads and hamstrings cannot easily take over, so the contraction is sharper than a standard bridge even though the range is shorter.
The bodyweight single-leg deadlift is the balance exercise disguised as a strength exercise. Hinge at one hip, let the other leg travel back as a counterweight, keep the hips level. Wobbling is normal for the first few weeks and it stops.
Without weights, the progression is levers and tempo. Two legs to one leg. Bent knee to straight knee. Fast to a three-second lower with a two-second squeeze at the top. All available at no cost and all more effective than adding a fourth set.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
