HomeHome Legs & Glutes
A 35-minute home leg and glute session for women. Bodyweight squats at 20 reps and walking lunges do the bulk of the work, single-leg deadlifts train the hamstrings and balance, glute bridges load the hips, and calf raises at 25 reps finish. No equipment, around 340 kcal.
Home Legs & Glutes at a glance
- Level
- Intermediate
- Duration
- 35 minutes
- Exercises
- 5
- Estimated burn
- ~340 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes, Hamstrings, Calves
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Legs & Glutes
- 1Bodyweight squat4 × 20
- 4 × 16
- 3Bodyweight single leg deadlift3 × 12
- 3 × 20
- 3 × 25
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Legs & Glutes
Five movements, three or four sets each, 45 to 60 seconds of rest. Keep the torso upright in the lunges and step long enough that the front knee stays over the ankle. Add a pause at the bottom of the squats when the session starts feeling comfortable.
Home Legs & Glutes — questions
How long does Home Legs & Glutes take?
About 35 minutes from the first set to the last. The session contains 5 exercises and burns roughly 340 kcal for an average trainee.
What equipment do you need for Home Legs & Glutes?
None — floor space only. The session is built around Bodyweight squat, Walking Lunge, Bodyweight single leg deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Legs & Glutes suitable for beginners?
Home Legs & Glutes is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Legs & Glutes work?
Quads, Glutes, Hamstrings, Calves. 5 exercises, starting with Bodyweight squat, Walking Lunge, Bodyweight single leg deadlift.
Is Home Legs & Glutes free?
Yes. Home Legs & Glutes is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home Legs & Glutes into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.