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40-Minute Leg and Butt Workout At Home (Dumbbells + Booty Band)

Lower body strength training and cardio tabata intervals collide in this fast-paced, LEG and BUTT Workout At Home! These are my favorite lower body exercises to build strength and definition while also getting your heart rate up. This leg workout targets the thighs, quads, hamstrings and glutes — all in 40 minutes at home.



 

The heavy strength training and cardio tabata format found in our Upper Body Push and Pull Day workouts has become a fan-favorite. So we knew we had to bring this workout format to our favorite day of the week: LEG DAY

Today’s leg and glute workout combines some of my favorite strength exercises for the lower body with heart-pumping cardio tabata intervals to really burn out the lower body.

leg and butt workout | single leg deadlift

Leg and Butt Workout FAQs

What Exercises Are Best For The Legs And Butt?

The lower body is made up of some of the most powerful muscles in the body. It also includes the largest muscle in the body: the gluteus maximus. The best butt exercises and leg exercises include: squats, hip hinges, lunges and glute bridges. Today’s glute workout includes all four of these butt exercises and more!

How Can You Strengthen Your Legs And Butt At Home?

YES! You don’t need to perform deadlifts and hip thrusts with a barbell to grow your butt. You can build strong glutes at home with just a set of dumbbells using the compound exercises in this workout. I love training the lower body because these big, powerful muscles respond well to heavy weights. This leg and butt workout is a great time to LIFT HEAVY. 

legs and glutes workout with dumbbells and mini band | resistance band leg lift

40-Minute Leg and Butt Workout At Home

Squats, deadlifts, lunges and more — this leg and butt workout hits EVERY muscle group in the lower body.

Pair these lower body exercises with cardio tabata intervals and you have a fast-paced lower body strength AND cardio workout in one.

You can do this leg and butt workout routine at home or at the gym; all you need is a set of dumbbells and an optional booty band.

And modifications are offered to make each cardio tabata exercise high-impact or low-impact.

I suggest adding this leg and butt workout to your fitness routine one time a week (as your leg day).

Workout Equipment:

Medium to heavy set of dumbbells.

We are using 15-20 lb weights in this glute workout. Option to add a light to medium weight mini loop resistance band to increase the intensity.

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two women performing a staggered squat and rear leg lift with a resistance band in a legs and butt workout

Workout Instructions:

Follow along with the guided Leg and Butt Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits
  • 2-3 Lower Body Strength Training Exercises Per Circuit (40 seconds work, 20 seconds rest, repeat x2)
  • 2 Cardio Tabata Exercises Per Circuit (20 seconds work, 10 seconds rest, repeat x3)

Workout Outline

CIRCUIT ONE:
Strength
1. Goblet Squat and 3-Count Step Out
2. Curtsy Lunge and Side Leg Lift
3. 5 Glute Bridges and 5 Booty Band Openers

Cardio Tabata
1. Loaded Squat Jack and Front/Back Hop
2. 2 Lateral Squat Walks and 2 Squat Jacks

CIRCUIT TWO: 
Strength
1. Lunge Swings
2. Single Leg Deadlift

Cardio Tabata
1. Lunge Jumps
2. Speed Skaters

CIRCUIT THREE: 
Strength
1. Quadruped Fire Hydrant and Kick
2. Quadruped Donkey Kicks

Cardio Tabata
1. Staggered Squat and Rear Leg Lift
2. 2-Pulse Quarter Turn

two women performing a dumbbell swing in a legs and butt workout

Prefer to Watch On YouTube?

youtube icon Leg and Butt Workout

7 Leg and Butt Exercises At Home with Dumbbells

Goblet Squat and 3-Count Step Out

Targets: Legs, glutes, outer gluteus medius, quads, hamstrings and core.

One of the best exercises for the butt and thighs at home. 

two women performing a goblet squat with resistance band in a butt and thigh workout

How To Do A Goblet Squat and 3-Count Step Out

  1. Place an optional resistance band 6 inches above your knees.
  2. Start standing with feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
  3. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes (pressing into the mini band).
  4. At the bottom of the squat, step your right foot out to the right about an inch on a one count. Repeat to step your right foot out a total of three reps.
  5. Then drive through your heels to stand tall, returning to a standing position.
  6. Pull your right leg back to shoulder-width distance apart and repeat this movement for the timed interval.

Curtsy Lunge and Side Leg Lift

Targets: Mainly the quads and glutes, but also engages the gluteus medius (outer butt and thigh muscles), inner thighs and core.

two women performing a curtsy lunge and leg lift in a leg and glute workout

How To Do A Curtsy Lunge and Side Leg Lift

  1. Place an optional resistance band 6 inches above your knees.
  2. Stand with feet hip-distance apart, holding a dumbbell in each hand.
  3. Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  4. Then squeeze your left glute, driving your back, right leg forward as you stand up. As you stand, drive your right leg up into a side leg lift, kicking your leg up to hip height if possible; maintain a slight bend in the right knee.
  5. Lower your right leg back to the ground, tapping your right toe on the ground and then stepping your right leg back into a curtsy lunge.
  6. Repeat this curtsy lunge to side leg lift movement on the right leg; then switch sides for the second set.

5 Glute Bridges and 5 Booty Band Openers

Targets: Glutes, hips and hamstrings.

Glute bridges are a great exercise to improve squatting and deadlifting performance, build bigger and stronger glutes and alleviate knee pain and lower back pain. 

two women performing a glute bridge with resistance band in a leg butt workout

How To Do 5 Glute Bridges and 5 Resistance Band Openers

  1. Place an optional resistance band 6 inches above your knees.
  2. Lie flat on the floor on your back with your knees bent and feet flat on the ground. Hold one dumbbell at your hips, resting on your hip bones.
  3. Press through the heels to raise your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  4. Hold your bridged position for a couple of seconds before easing back down.
  5. With control, lower your hips back to the ground. Repeat for a total of 5 glute bridges.
  6. On your fifth glute bridge, hold your hips high at the top and pulse your legs open, stretching the band as far as you can. Repeat 5 pulses, then lower back down to the ground.
  7. Repeat the sequence of 5 glute bridges into 5 pulse band opens for the timed interval.

Lunge Swings

Targets: Legs, butt, quads, hamstrings, hips, calves and core.

two women performing lunge swings in a glute workout at home with dumbbells

How To Do Lunge Swings

  1. Stand with feet hip-distance apart. Hold a dumbbell in each hand at your sides (palms facing in toward your thighs).
  2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor. As you lower down, swing the dumbbells slightly behind you with control.
  3. Then squeeze your left glute, keeping the weight in your front (left) heel as you push back up to a standing position, keeping your right foot in place so you can lower back down.
  4. As you push up to a standing position, use your legs and hips to drive the dumbbells out in front of you up to shoulder height.
  5. Continue to lower and lift with your right leg back for the timed interval, swinging the dumbbells back behind you with control as you lower and driving them out in front of you as you stand tall.
  6. Then switch sides (left leg) for the second set.

Single Leg Deadlift

Targets: Legs, hamstrings, glutes, hips, abs and core.

two women performing a single leg deadlift with dumbbells and mini band

How To Do A Single Leg Deadlift

  1. Loop an optional resistance band around the arch of your right foot and loop a dumbbell through the resistance band as well (band sits in the middle of the grip of your dumbbell). Hold the dumbbell in your left hand (opposite hand as balancing leg), palm facing your body.
  2. Start standing with feet hip-width apart, knees slightly bent. Transfer your weight into your right foot and kickstand or float your left foot off the ground, balancing on your right leg.
  3. With your right knee bent, hinge at your hips extending your left leg long behind you as you lower the dumbbell down towards the ground, balancing on your right leg. Keep your hips square to the mat. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Range of motion looks different for everyone.
  4. Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position. Bring your floating back leg up to meet your standing right leg again.

Modification: Follow Rachel (on the left) and omit the balance element by instead taking a staggered stance.

Quadruped Fire Hydrant and Kick (Quadruped Hip Abductions)

Targets: Mainly the gluteus maximus, hip abductors and core.

Fire hydrants are a great way to sculpt your glutes and improve back pain.

two women performing fire hydrants with band in a butt exercises workout

How To Do A Quadruped Fire Hydrant and Kick

  1. Place an optional resistance band 6 inches above your knees.
  2. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat.
  3. Lift your right leg up and to the side so you create a straight line from glute to knee, stretching the resistance band but keeping a 90-degree bend in your right knee.
  4. Hold at the top and straighten your right leg; kicking through your right heel.
  5. Pull your right foot back in to bend at the knee and create a 90-degree angle again, then bring your right knee back down to the mat.
  6. Repeat on the right side for the timed interval, switch sides performing on the left leg for the second set.

Quadruped Donkey Kick

Targets: The Gluteus Maximus, the largest of your three glutes muscles, core and shoulder muscles.

A great butt exercise you can do at home. Add a mini loop resistance band to increase the intensity.

two women performing donkey kicks in a glute exercises workout at home

How To Do A Mini Band Quadruped Donkey Kick

  1. Place an optional resistance band 6 inches above your knees.
  2. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat. Tuck the resistance band under your left knee.
  3. With right foot flexed, kick the heel of your right leg up towards the ceiling, stretching the band and keeping a 90-degree angle in your knee. Lift your leg high enough that you form a straight line from glute to knee. The sole of your right foot should “stamp” the ceiling.
  4. With control, slowly lower your right knee back down to the mat.
  5. Repeat on the right side for the timed interval, switching sides on the next set.

Pin this Workout: 40-Minute Leg and Butt Workout At Home

Leg and Butt Home Workout with Dumbbells pin for pinterest

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2 comments
  1. Just did this workout at 27 weeks pregnant with twins! I love how your workouts still challenge me, even when pregnant! And love following Rachel’s modifications!