30-Minute Leg and Glute Workout (Overload 30 Day 1)
Build strong legs, glutes and quads with this 30-minute dumbbell workout. Each superset circuit combines two strength training leg exercises designed to target the quads and glutes. This is a complete leg and butt workout you can do at home or in the gym.
This is DAY ONE of my Overload 30 Program.
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Day one of my 2-Week Overload 30 Program targets the legs and glutes.
I wanted to create a quick, but effective leg day workout you could do at home to build some serious strength. Let’s be honest — between chasing after kids, carrying groceries and just general mom-life, you need strong legs and glutes!
Today’s superset workout combines my favorite glute and quad exercises. We’re focusing on time under tension which means we’re making each rep count, holding positions longer, so you get more bang for your buck, even with limited time.
The glute muscles (or your butt muscles) are the gluteus maximus, medius and minimus. They’re really important for everything from walking and running to just standing up straight. Strong glutes help with posture, prevent injuries and make you feel powerful.
The quads are the muscles on the front of your thighs. They’re your powerhouse muscles, helping you lift and squat. Today’s leg workout targets both the glutes and quads through classic exercises like squats and lunges.
We’ll repeat each circuit in a stack-on format for maximum muscle build. Your glutes and quads are big, powerful muscles, so you should challenge them with heavy weights.
Workout Overview
Build lower body strength in the legs, glutes and quads with this leg day workout at home.
I recommend warming up with hip mobility exercises to improve range of motion and make your squats and lunges more effective.
I suggest doing this leg and butt workout once a week as part of a well-rounded workout routine.
Workout Equipment:
Medium to Heavy Set of Dumbbells. We’re using 15-30 lbs.
Workout Instructions:
Follow along with the guided Leg and Glute Workout Routine on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 3 Superset Circuits (2 exercises per circuit)
- Timed Intervals (40 seconds work, 20 seconds rest)
- Stack On Superset Format (repeat circuit one x 4 sets, circuit two x 3 sets, and circuit three x 2 sets)
- Start with a 1-minute buy in exercise and end with a 2-minute HIIT finisher
Workout Outline
1-MINUTE BUY IN:
- Squat Clean and Squat Thruster
CIRCUIT ONE:
CIRCUIT TWO:
CIRCUIT THREE:
HIIT FINISHER:
- Frog Jumps
- Lunge Drops
1. Eccentric Squat
Targets: The major muscles in the lower body, including the legs, glutes, quadriceps, hamstring muscles, hips and core.
How To Do Eccentric Dumbbell Squats
- Start standing feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand at your sides, palms facing in towards each other (neutral grip). Engage your core to protect your lower back.
- Slowly lower down into a squat position, aiming to get your thighs parallel to the floor. Think down on a three-count. Drive your knees out toward.
- Squeeze your glutes as you drive through your heels to stand tall, returning to the starting position.
Modification: Option to hold one dumbbell vertically at your chest (in a goblet hold).
2. Staggered Squat
Targets: Legs, glutes, quads, hamstrings, hip flexors and core.
How To Do A Staggered Squat
- Stand with feet hip-width apart, knees slightly bent. Hold a pair of dumbbells at your sides, palms facing in. Stagger your feet, so your right leg is slightly in front of your left foot.
- Maintain a staggered stance as you perform a squat, lowering down into a squat position until hips are parallel with your knees. Drive your knees out.
- Drive through your front right heel to stand tall, squeezing your glutes and repeat.
Modification: Option to hold one dumbbell vertically at your chest (in a goblet hold).
3. Reverse Lunge
Targets: Legs, glutes, quads, hamstrings and core. Lunges also target the small stabilizing muscles in your hips and thighs.
How To Do A Reverse Lunge With Dumbbells
- Start standing in a neutral position, feet hip-width apart. Hold a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
- Step your right foot back into a reverse lunge. Lower your right knee towards the mat, aiming for 90-degree angles in both knees.
- Hold for a moment, then drive through your front, left heel to return to standing.
Modification: Option to hold one dumbbell in your right hand.
4. Curtsy Lunge
Targets: Legs, quads (thighs) and gluteus maximus (butt), hip flexors and core.
How To Do A Curtsy Lunge
- Stand with feet hip-distance apart, holding a pair of dumbbells at your sides.
- Step your right leg back into a curtsy lunge (right knee should meet left calf as your right knee lowers towards the mat). Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
- Then, squeeze your left glute to reverse the movement, stepping your right foot back to center and standing tall.
Modification: Option to hold one dumbbell in your right hand.
5. Sumo Squat
Targets: Legs, glutes, quads, hamstrings, hips, outer thighs and glutes (gluteus medius and abductors) and inner thighs (adductors).
How To Do A Sumo Squat
- Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell between your legs.
- Bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
- Drive through your heels, squeezing your glutes and pulling your inner thighs together to stand tall.
6. Lateral Squat
Targets: Gluteus medius (outer glute that controls hip movement and side-to-side movements), quads, inner thighs (or hip adductors), hamstrings and calves.
How To Do A Lateral Squat
- Start with your feet wider than your hips (think a wide squat stance). Your knees and toes are either pointing forward or your toes are just slightly turned out away from your body. Hold one dumbbell in your right hand.
- Shift your weight into your left heel as you push your hips back, bending your left knee while leaving your right leg straight. Think of performing a single leg squat with your left leg while your right leg remains straight.
- Then, drive through your left foot to reverse the movement, pushing you back up to center.
FAQs
Can You Train Glutes And Legs Together At Home?
Yes, you can build strong glutes and legs at home with dumbbells. Many lower-body exercises engage the glutes and legs simultaneously, so it makes sense to train them together. I recommend focusing on compound movements like squats and deadlifts, which work the quads, hamstrings and glutes.
How Often Should You Train Glutes?
I recommend training glutes 2-3 times per week. That said, you can adjust this frequency based on your individual fitness goals and recovery. Listen to your body and incorporate more rest days if needed. I recommend following a split training routine with dedicated upper-body workouts, lower-body workouts and full-body workouts.
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Leave a Comment
2 comments
Hi,
I am wondering how exactly we are supposed to fill out the tracking form?
Thank you!
Hi Chelsea! I recommend writing down the weight you use for each exercise (next to the “W”) as well as the number of reps you complete (next to the “R”). If the reps change set to set, you can write down the various rep counts next to the “R”. Hope you enjoy the program! -Lindsey