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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.

*You also can view this 40-Minute Legs and Butt Workout on Youtube. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Jump to Leg and Butt Workout

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.

This workout is brought to you in partnership with lululemon. And this post does include affiliate links; I do make a commission of items purchased through this post at no additional cost to you. All words and opinions are my own. Thank you for supporting the brands that make Nourish Move Love and all the content you see on this blog possible.

leg and butt workout | single leg deadlift
Lindsey’s Wearing: lululemon Wunder Under High Rise Tight (25″) and Ebb to Street Tank Rachel’s Wearing: lululemon Align High Rise Leggings (25″) and Nulu Twist-Back Yoga Tank Top

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 a variety of these movement patterns: 

  1. Squats. The most general leg exercise, engaging almost every muscle in your lower body. Squats target the quads, hamstrings, glutes, hips and calves.
  2. Hip Hinges (Deadlifts). Target the posterior chain or backside of the body; specifically the hamstrings, glutes and hips.
  3. Lunges. Target the glutes, quads, calves, inner thighs (adductors) and outer thighs (abductors).
  4. Glute Bridges/Hip Thrusts. Isolate the glute muscles, the gluteus maximus, gluteus medius and the gluteus minimus.

Lucky for you, today’s glute workout includes all four of these butt exercises.

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
Lindsey’s Wearing: lululemon Wunder Under High Rise Tight (25″) and Ebb to Street Tank Rachel’s Wearing: lululemon Align High Rise Leggings (25″) and Nulu Twist-Back Yoga Tank Top

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 (affiliate) to increase the intensity.

Workout Instructions:

Click here to follow along with this Legs and Butt Workout (video at the top of this post). The video will provide demonstrations of each exercise. 

I’ll be your personal trainer and coach you through each leg exercise, providing form cues and modifications.

Alternatively, work through these leg and glute exercises at home below at your own pace. I’ve included GIFs of the seven leg exercises below.

The Leg and Butt 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)

Best exercises for butt and thighs and legs at home

Leg and Glute Workout At Home with Dumbbells 

CIRCUIT ONE:
Strength (40 seconds work/20 seconds rest)
1. Goblet Squat + 3 Count Step Out, R/L
2. Curtsy Lunge + Side Leg Lift, R/L
3. 5 Glute Bridges + 5 Booty Band Openers
X2 Sets

Cardio Tabata (20 seconds work/10 seconds rest)
1. Loaded Squat Jack + Front/Back Hop
2. 2 Lateral Squat Walks + 2 Squat Jacks
X3 Sets

CIRCUIT TWO: 
Strength (40 seconds work/20 seconds rest)
1. Lunge Swings, R/L
2. Single-Leg Deadlift, R/L
X2 Sets

Cardio Tabata (20 seconds work/10 seconds rest)
1. Lunge Jumps, R/L
2. Speed Skaters
X3 Sets

CIRCUIT THREE: 
Strength (40 seconds work/20 seconds rest)
1. Quadruped Fire Hydrant + Kick, R/L
2. Quadruped Donkey Kicks, R/L
X2 Sets

Cardio Tabata (20 seconds work/10 seconds rest)
1. Staggered Squat + Rear Leg Lift
2. 2 Pulse Quarter Turn
X3 Sets

7 Leg and Butt Exercises At Home with Dumbbells

1. Goblet Squat + 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. 

goblet squat with resistance band | butt and thigh workout

How to do a Goblet Squat + 3 Count Step Out:

  1. Place an optional resistance band 6 inches above your knees.
  2. Start standing 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 and, returning to a standing position.
  6. Pull your right leg back to shoulder-width distance apart and repeat this movement for 40 seconds.

2. Curtsy Lunge + Side Leg Lift

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

curtsy lunge and leg lift | leg and glute workout

How to do a Curtsy Lunge + 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.

3. 5 Glute Bridges + 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. 

glute bridge with resistance band | leg butt workout

How to do 5 Glute Bridges + 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 40 seconds.

4. Lunge Swings

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

lunge swings | 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 40 seconds, 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.

5. Single Leg Deadlift

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

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.
  5. Repeat on the same side for 40 seconds.

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

6. Quadruped Fire Hydrant + 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.

fire hydrants with band | butt exercises

How to do a Quadruped Fire Hydrant + 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 40 seconds, switch sides performing on the left leg for the second set.

7. 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 (affiliate) to increase the intensity.

donkey kicks | glute exercises

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 40 seconds, switching sides on the next set.

glute workouts at home | lululemon leggings great for leg day

Shop This Post: Our Favorite lululemon Leggings + Workout Apparel

As a group fitness instructor, I’ve been a lululemon fan for years. I basically live in leggings and sports bras, so I value the quality, comfort and fit of my workout apparel.

Lindsey is Wearing:

  1. lululemon Wunder Under High Rise Tight. The original lululemon leggings! They have a solid amount of compression and are great for high intensity workouts. If you can’t find the Wunder Unders in your favorite style/size, we highly suggest checking out the Wunder Train Leggings (they are our favorite workout leggings from lululemon).
    Size and Fit: The Wunder Unders can run a bit on the small side; I wear a size 6 (and they are a snug fit, if I got another pair for pregnancy I would size up).
  2.  lululemon Ebb to Street TankHip-length and comes with a built-in shelf bra which is great for light/medium support. Now that my bust size is growing in pregnancy, I’ve started laying this tank with the Energy Bra for extra coverage.
    Size and Fit: I love the seamless fit of this tank. I normally wear a size 6, but for pregnancy I sized up to a size 8.
  3. lululemon Skinny Scrunchie. These scrunchies are a new staple in my wardrobe, because I have them in almost every color (so I can match my workout outfit). A great way to avoid hair breakage since my hair is always in a ponytail and I love the firm hold for HIIT workouts.

lululemon maternity leggings | align leggings

Rachel is Wearing:

  1. lululemon Align High Rise Leggings (25″). The BEST weightless and buttery soft leggings! The Aligns are a team favorite around here because they’re so comfortable and really flattering for all body shapes and sizes. These are also Lindsey’s go-to maternity leggings during pregnancy.
    Size and Fit: They have a good amount of stretch so we tend to size down in the Aligns (from a 6 to a 4). But Lindsey does order a size 6 for pregnancy.
  2. lululemon Nulu Twist-Back Yoga Tank. We love the high neck in the front and twist detail in the back! This tank comes with a built-in shelf bra for light/medium support.
    Size and Fit: This is a looser and longer fitting crop tank that runs true to size (Rachel is wearing a size 6).

A few reasons why we love shopping lululemon (especially around the holiday season) include:

  • Free Shipping and Returns On Every Order (no minimum purchase)
  • High Quality Products (everything I’ve purchased from lululemon has lasted me YEARS)
  • Extended Shipping Cut-Off Date (order by December 20th to receive by Christmas Eve)

This workout is brought to you in partnership with lululemon. And this post does include affiliate links; I do make a commission of items purchased through this post at no additional cost to you. All words and opinions are my own. Thank you for supporting the brands that make Nourish Move Love and all the content you see on this blog possible.

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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!