20-Minute Lower-Body Workout (Max 20 Day 8)
Level up your lower-body workout without leaving home. This 20-minute routine uses just dumbbells to fire up your glutes, quads, hamstrings and calves while your core works overtime to keep you steady. With exercises like hip thrusts, heel-elevated squats and Bulgarian lunges, you’ll build strength, boost balance and shape powerful, athletic legs fast.
This is DAY 8 of my Max 20 Program.
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Day 8 of my Max 20 Program is a powerful, lower-body workout designed to build strength where it matters most: your glutes, quads, hamstrings and calves.
Your lower body houses some of the biggest, strongest muscles you have, and training them well pays off. Think stronger, more defined glutes, better balance and stability, improved athletic performance and better support for your posture and lower back.
This workout kicks off with a quick glute activation “buy-in” using a band to wake everything up before you grab your dumbbells. That mind-muscle connection makes a huge difference, helping your glutes actually do the work during every rep that follows.
This lower-body strength workout combines some of my favorite exercises: hip thrusts to drive glute strength, heel-elevated squats to fire up the quads, and Bulgarian lunges to challenge balance and build unilateral power. Together, these moves create a well-rounded lower-body workout that targets your legs from every angle.
I’m a big believer in keeping things simple and effective. As a trainer and a busy mom, I don’t have time for overly complicated routines… and you don’t need them. Strong legs and glutes support everything you do, from daily tasks to higher-intensity training, while helping protect your knees and lower back.
You’ll cycle through a handful of foundational exercises for multiple sets, creating the kind of volume that builds muscle and strength, all wrapped into a focused 20-minute lower-body workout you can do right at home.
Workout Details
Build strong legs with this quick, effective lower-body workout at home.
I suggest doing this dumbbell leg workout once a week as part of a well-rounded workout routine.
Workout Equipment
Medium-to-Heavy Dumbbells. I’m using 25-35 lbs. Optional resistance band or glute band (discount code: NML) and bench/box.
Workout Instructions
Follow along with the guided 20-Minute Lower-Body Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 20 Rep Buy In
- 4 Leg Exercises
- Rep Drop Ladder (Complete each exercise for 12 reps, 10 reps, 8 reps and 6 reps.)
- Repeat All 4 Exercises x 4 Sets
Workout Outline
1. Banded Dumbbell Hip Thrust
Targets: Glutes (both the gluteus maximus and gluteus medius), hamstrings and hip adductors.
How to Do a Banded Dumbbell Hip Thrust
- Sit in front of a bench or box, feet shoulder-width apart and planted on the floor. Place a resistance band or glute band around your thighs, 6 inches above your knees. Rest your upper back on a bench. Hold 1 dumbbell at your hips, resting on your hip bones.
- Press through the heels to lift your hips (or thrust your hips) until your knees, hips and shoulders form a straight line. Squeeze your glutes and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold at the top of the hip thrust for a moment before lowering your hips back to the starting position with control.
Modification: Perform glute bridges from the floor if you don’t have a bench or box available.
2. Heel Elevated Squat
Targets: Legs, quads, glutes, hamstrings, inner thighs (hip abductors), chest and core.
How to Do a Heel Elevated Squat
- Place a set of heel wedges or dumbbells on the ground behind your feet. Stand with your feet hip-width apart, placing your heels on the wedges or the bar of each dumbbell. Hold 1 dumbbell vertically at your chest like you would during a goblet squat. Engage your core.
- Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso in an upright position.
- Exhale as you press through your heels to stand tall, driving your hips forward to return to a standing position.
Modification: Perform this move with your feet flat on the floor if the heel-elevated position isn’t comfortable for you.
3. Bulgarian Lunge
Targets: Legs, glutes, quads, hamstrings, hips and core.
How to Do a Bulgarian Lunge
- Kneel in front of your bench or box, then place your left foot behind you on the bench, shoelaces down. Hold a pair of dumbbells at your sides.
- Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement.
- Drive through your front right heel, squeezing your right glute to return to standing. Feel your front glute engage to power the movement.
- With control, bend your knee to lower back down to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.
Modification: Perform a standard reverse lunge or split lunge, keeping your back foot on the ground rather than elevating it on a bench.
4. Dumbbell Hip Thrust
Targets: Glutes (both the gluteus maximus and gluteus medius), hamstrings and hip adductors.
How to Do a Dumbbell Hip Thrust
- Sit in front of a bench or box, feet shoulder-width apart and planted on the floor. Rest your upper back on a bench. Hold 1 or 2 dumbbells at your hips, resting on your hip bones.
- Press through the heels to lift your hips (or thrust your hips) until your knees, hips and shoulders form a straight line. Squeeze your glutes and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold at the top of the hip thrust for a moment before lowering your hips back to the starting position with control.
Modification: Perform glute bridges from the floor if you don’t have a bench or box available.
FAQs
How often should I do this lower-body workout?
For the best results, aim to complete this lower-body workout 1-2 times per week, allowing at least 1 day of rest between sessions. This gives your muscles time to recover and rebuild, which is key for getting stronger and seeing definition in your glutes and legs.
What weight dumbbells should I use for this workout?
Choose a weight that feels challenging by the last few reps of each set while still allowing you to maintain good form. For moves like hip thrusts and heel-elevated squats, you may be able to lift heavier, while Bulgarian lunges often require lighter weights due to balance and stability demands.
Can beginners do this lower-body workout at home?
Yes, beginners can follow along with modifications. Start with bodyweight or lighter dumbbells, and focus on mastering form in exercises like hip thrusts, heel-elevated squats and Bulgarian lunges. As you build strength and confidence, you can gradually increase the weight and intensity.
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