Move · Videos · Strength · 21 min

20-Minute No-Equipment Glute and Thigh Workout

20-Minute No-Equipment Glute and Thigh Workout — video by FitnessBlender Play · 20:32

Video by FitnessBlender on YouTube · Open on YouTube

Standing squat and lunge variations (side-step squats, curtsy and side lunges, squat holds and lunge pulses) followed by floor leg lifts and bridges. Jump squats are optional; warm up beforehand.

  • 21 min
  • Intermediate
  • High impact (jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Squats, then side-step squats: weight in your heels and back flat, staying low as you step side to side. 0:27
  2. Reverse lunges: step back behind your body with your weight even between both feet. 2:27
  3. Jump squats, or plain squats to keep it low impact; then a low squat hold with your core tight. 3:26
  4. Curtsy lunges, stepping back and behind you, then side lunges keeping the other leg straight. 5:28
  5. Squats with a front kick, then narrow squats with a slow side leg raise and no swinging. 7:35
  6. Lunge holds with small, smooth pulses, one side and then the other. 9:32
  7. Kneeling leg lifts on your forearms and knees, hips facing the floor, then pulses; each side. 11:59
  8. Side-lying leg raises, leg straight and slow, then pulses; each side. 14:02
  9. Inner-thigh lifts lying on your side, small and controlled, then pulses; each side. 15:58
  10. Bridges, pressing up through your heels, then bridge kicks straightening one leg at a time. 18:04

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Push your hips back first and keep your weight in your heels as you squat
  • Lift each leg slowly with no swinging so the glutes do the work
  • Keep both hips facing the floor during kneeling leg lifts

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadsquats, lunges, side and kneeling leg lifts
  • Knees takes loadsquats, lunges, jump squats, squat holds
  • Ankles & feet takes loadjump squats, squats, lunge pulses
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Jump squats can be done as plain squats; rest or shake out any time

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FitnessBlender; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety