In my previous post, I talked about bodyweight CrossFit workouts and collected a list of 20 Wods that you can do wherever you are, no equipment needed.
They are all conditioning workouts and as such, they work the whole body and don’t focus on a specific muscle group.
Today, however, I am offering you a different approach – a bodyweight workout, which you can do at home, but entirely focused on legs and glutes.
It is a simple one and involves mostly staple lower body movements, but the main rule for any workout stands – you have to keep a proper form on every movement.
I know at-home workouts are super convenient – they save you up the time for packing your gym bag, actually getting to the gym and back from it, plus you can do them in the comfort of your own home.
This means you don’t have to worry about shaving your legs, putting your hair in at least a somewhat decent state and you can enjoy your favorite show while sweating.
Yup, I get it. But would I recommend a training routine based entirely on home workouts? Depends on your goals.
Of course, it is better than doing nothing at all. And if you don’t have a specific fitness goal, or, for some reason, you don’t have access to a gym, then, by all means, attack those home workouts as often as you can.
You can also consider equipping yourself with a resistance band, dumbbells, and a jumping rope. They are all cheap, easy to obtain, and can bring your workouts to a whole another level.
On the other hand, if your goal is to build muscle, increase your strength, and lose some weight, then you should definitely consider adding some weights to your workout routines. I talk more about the importance of weight resistance in my article “The myth of the “toned body””.
So on to the workout!
We have 6 exercises and perform each one for 30 seconds, 10 seconds break in between. We repeat this for 3 rounds with a 60 to 90 seconds break between every round.
Starting with a favourite of mine:
1. The jumping squat. Weeeee!
Basically, the same set up as a regular air squat – the difference is that on your way up you engage your core and jump up explosively. On landing, lower yourself into a squat to complete one rep.
2. Crossover Lunge
Another staple movement to target the glutes. You starts with a shoulder width stance and make a large step diagonally backwards, then you sink down until your thighs form relatively right angles.
3. Sumo squat
The main difference between a standard squat and a sumo squat is the positioning of your feet. Sumo squats require a wider stance and the toes are turned outwards even in a wider angle than in a regular squat. Both squats work the hamstrings, the glutes, the quadriceps, the calves, but, because of the different feet placement, sumo squats put more emphasis on the inner tighs.
4. Single leg hip thrust
You can either do this exercise lying on the ground or you can place your upper back on an elevated surface like a bench or a couch. The second will allow you a bigger range of motion, thus make your glutes work harder.
But in any variation, this exercise is a must, if you want to build up your glutes and hammies. Remember to keep the tension in your muscles the whole time, so don’t relax on the ground. As soon as your glutes touch it, lift yourself back up and squeeze those butt cheeks.
5. Resistance band squat
Here, again, we have the same set up as with a regular squat. When lowering down, push through your knees, and keep the tension in the band the whole time.
This helps you work not only your gluteus maximus, but also the smaller gluteus medius, so if you find that those “hip dips” are an issue for you – that’s the exercise to go to.
Furthermore, the banded squat can help you improve your squatting form in case your knees give in on your way up.
6. Donkey Kick
Another staple movement – the donkey kick may look a little weird, but it activates your glutes pretty nicely. Starting position is on your four (a great position to be in at the gym, huh?), keeping your core tight, you kick up, while keeping a relatively right angle between your calve and hammie.
And there you have it! As I said earlier – perform each exercise for 30 seconds with 10 seconds break between them. Rest for 60 to 90 seconds after every round, 3 rounds in total.