Level Up Leg Day With This 30-Minute Glutes and Quads Workout—No Jumping Required

"Think about exercises like squats and lunges—your glutes and quads are both working hard," says Kelsey Wells, personal trainer for the Sweat app. "Your quads help with knee extension, so when you pair them with strong glutes, you're creating a powerful foundation for moves like jumping, running, and lifting."

If you’re ready to give leg day a boost, this 30-minute glutes and quads workout will challenge your lower body like never before. All you need is a resistance band!

"Strong glutes, strong quads, strong you!"

Join the movement

If you’re following along with our October 2024 Movement of the Month Club, these are the moves for week 4. You’ll do one exercise each day, Monday through Sunday, for 60 seconds (or 30 seconds on each side). Repeat for 3 total rounds.

As a bonus, you can follow along with Wells and the full-length workout below! This efficient workout follows Wells’s signature training style, and includes seven exercises, featuring an activation, two supersets, and a 60-second burnout to finish.

Here's your glutes and quads workout

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1. Fire hydrant and extend

Show your hips some love and wake up your gluteus medius to prepare for the rest of this workout. This exercise targets your glutes and outer thighs, improving hip mobility while enhancing lower body strength and stability.

1. Begin on all fours with your knees under your hips and your hands under your shoulders.
2. While keeping your right knee bent, lift your right leg out to the side and then extend your leg fully until your thigh is parallel to the floor.
3. Hold the extended position for 1 to 2 counts, engaging your glutes and core.
4. Slowly return your right leg to the starting position.
5. Repeat for 30 seconds on each side.

2. Glute kickback pulse

Now that your glutes are warmed up, you'll want to fire them all the way up. A powerful glute activation move that isolates and strengthens the glutes, promoting better hip stability and muscle endurance.

1. Start on all fours with a resistance band looped around your lower thighs.
2. Exhale as you extend your right leg backward and upward until it's in line with your spine, keeping your foot pointed.
3. Inhale and lower your right leg slightly, then elevate it back into the full glute kickback position, initiating the movement from your hip.
4. Repeat the movement for 5 pulses, inhaling for 5 pulses and exhaling for 5 pulses.
5. Complete 15 seconds on each leg.

3. Glute bridge and open

This glute bridge variation adds a hip-opening component, further enhancing glute engagement while improving hip flexibility and pelvic alignment.

1. With a resistance band looped around your thighs, lie on your back. Bend your knees, position your feet hip-width apart, and rest your arms by your sides.
2. Press your heels into the mat and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your chin to your knees, resting on your shoulders.
3. While keeping your hips raised and glutes engaged, push your knees outward, pressing against the resistance band.
4. Draw your knees back in until they are hip-width apart, maintaining control of the movement.
5. Slowly lower back to the mat.
6. Repeat for 12 reps.

4. Double pulse squat

Feel the burn, and love it! By adding a pulse at the bottom of the squat, this move increases time under tension, boosting lower- body strength and muscle endurance.

1. With a resistance band looped around your thighs, stand with your feet hip-width apart and your toes pointing slightly outward. Clasp your hands in front of your chest.
2. Push your hips back, as if you're about to sit into a chair. Bend your knees and lower your body, keeping your back straight and making sure your knees are in line with your toes.
3. Lower yourself as far as your flexibility allows, keeping your weight on your heels and the balls of your feet rather than on your toes.
4. Push through your heels to extend your legs slightly, but don't stand fully—lower back into the squat in a pulsing motion.
5. After completing the pulses, push through your heels to fully extend your legs and stand up straight.
6. Repeat for 12 reps.

5. Hinge and open

Unlock the power of your posterior (chain)! This exercise targets the posterior chain while improving hip mobility, glute activation, and strengthening your lower back and hamstrings.

1. Begin kneeling with your knees hip-width apart and your arms extended in front of your chest at shoulder height, palms facing inward.
2. Inhale and slowly lower your torso back toward your heels, hinging only at the knees and keeping your spine in a neutral position.
3. Exhale as you open your arms out to the sides, ensuring they stay in line with your shoulders.
4. Inhale as you bring your arms back in front of your chest.
5. Exhale and elevate your torso back to the starting position.
6. Repeat for 10 reps.

6. Alternating lunge

What's leg day without some lunges? They're a staple for a reason: They improve balance and coordination, as well as build strength in your quads, glutes, and hamstrings.

1. Stand with your feet shoulder-width apart and place your hands on your hips.
2. Inhale and take a big step forward with your right foot. As you plant your right foot, bend both knees to about 90 degrees. Your front knee should be aligned with your ankle, and your back knee should hover just off the floor.
3. Extend both knees and shift your weight to step your right foot back to the starting position.
4. Repeat with your left leg.
5. Continue alternating between your right and left legs for 16 reps (8 on each side).

7. Step tap

This seemingly simple and straightforward exercise will sneak up on you with a solid cardio burnout! Fortunately, it's a low-impact move that also helps improve coordination and balance.

1. Stand with your feet shoulder-width apart and clasp your hands in front of your chest. Bend your knees slightly.
2. Keeping your right knee slightly bent, step your left foot straight out in front of you.
3. Return your left foot to the starting position, then step your right foot straight out in front of you, keeping your left knee slightly bent.
4. Continue alternating between your left and right foot for 60 seconds.