Focus on Your Butt and Legs With This 6-Move, 20-Minute Bodyweight Strengthening Workout

Updated on 10/28/2020 at 10:10 AM

SWEAT app

We love going to the gym and doing barbell squats and other weighted exercises, but we also love training at home. If you feel the same, you've got to try this 20-minute lower-body bodyweight workout from Kelsey Wells, a NASM-certified trainer and the creator of the PWR programs on the Sweat app.

Wells has a way of making short and quick workouts feel like you spent an hour going hard at the gym, and this one does not disappoint. It was inspired by her new PWR Zero Equipment workout program and was designed to help strengthen your legs. (And yes, you'll feel it working your glute muscles as well!) If you don't want to spend a lot of time training but want a workout that's effective and will help you get stronger, this is for you. Grab some water and maybe a towel (it's going to get intense), and get ready to work your lower body.

Kelsey Wells's 20-Minute Bodyweight Leg and Butt Workout

Directions: Before getting started, Wells recommends doing three to five minutes of cardio, such as jogging in place or skipping, to increase your heart rate and warm up your muscles for your workout. After the cardio warmup, Wells recommends performing dynamic stretches such as leg swings, arm circles, and torso twists. These movements will help increase your range of motion and reduce your risk of injury.

This workout is broken up into three parts: a superset, a circuit, and an optional burnout. You'll complete three rounds of the superset, taking little to no rest in between each exercise. After the superset, you'll advance to the circuit. Each exercise should be completed for 50 seconds, followed by 10 seconds of rest. Take 30 seconds of rest after each round, completing a total of four rounds. Take one minute of rest after the circuit, and either cool down or complete the optional burnout.

Be sure to cool down after the workout with three to five minutes of walking to lower your heart rate to normal levels. Wells also recommends completing static stretches, holding for 20 seconds or longer to increase your flexibility, provide relief from potential cramping, and reduce soreness and your risk of injury, she said.

Superset 1, exercise 1: fire hydrant: 20 reps
Superset 1, exercise 2: squat pulse: 15 reps

Complete three rounds, then take one minute of rest before advancing to the circuit.

Lateral lunge: 50 seconds (25 seconds on each leg), followed by 10 seconds of rest
Glute kickback pulse: 50 seconds (25 seconds on each leg), followed by 10 seconds of rest
Reverse lunge and knee-up: 50 seconds (25 seconds on each leg)

Take 30 seconds of rest after each round of the circuit and one minute of rest after completing four rounds of the circuit.

Double-pulse sumo squat jump (optional burnout): 60 seconds

Superset 1, Exercise 1: Fire Hydrant

Begin in a quadruped position (resting on all fours) on a yoga mat. Your knees should be below your hips and your hands should be below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
On an exhale, gently draw your ribs in to engage your core. While keeping your knees bent, release and elevate your right leg out to the side, ensuring that your hips and shoulders remain parallel to the floor.
Lower your leg, returning to the starting position, but don't rest your knee on the mat. This counts as one rep.
Complete 10 reps on the right leg and then 10 reps on the left leg.

Superset 1, Exercise 2: Squat Pulse

Start standing with your feet shoulder-width distance apart.
Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs (your thighs) are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is your full squat position.
Push through your heels and slightly extend your legs, performing two pulses.
On an exhale, push through your heels and extend your legs to return to the starting position. This counts as one rep.
Complete 15 reps.
Repeat this superset for a total of three rounds.

Lateral Lunge

Start standing with both feet shoulder-width apart.
Inhale, and keep your left foot on the floor as you lift your right foot up and take a large step out to the right. Don't step out too far to the point where you lose your balance or cannot maintain an upright position with your torso. As you plant your right foot on the floor, bend your right knee, ensuring that your left leg remains straight.
On an exhale, extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.
Inhale, keeping your right foot on the floor, lift up your left foot take a large step out to the left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
On an exhale, extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.
This counts as two reps.
Continue alternating between left and right sides.
Repeat for a total of 50 seconds, followed by 10 seconds of rest.

Glute Kickback Pulse

Begin in a quadruped position (resting on all fours) on a yoga mat. Your knees should be below your hips and your hands should be below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
On an exhale, release and extend your right leg backward and upward until it is in line with your spine, ensuring that your toes remain pointed. This is called full horse kick position.
On an inhale, lower your leg slightly and then elevate your leg back into full horse kick position, ensuring that you initiate the movement from the hip. Repeat until you have completed five pulses in total. This counts as one rep.
Complete for 25 seconds on the right leg and 25 seconds on the left leg, followed by 10 seconds of rest.

Reverse Lunge and Knee-Up

Start standing with both feet shoulder-width distance apart.
On an inhale, take a large step backwards with your left foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
On an exhale, straighten both knees, and transfer your weight onto your right foot. At the sam time, elevate your left foot to bring your knee into your chest. Be sure to maintain and upright posture throughout the entire movement.
On an inhale, lower your leg to return to the starting position, but don't rest your foot on the mat.
Repeat for 25 seconds driving the left knee up, and then repeat for 25 seconds driving the right knee up, followed by 30 seconds of rest.

Burnout: Double-Pulse Sumo Squat Jump

Begin standing and plant both feet on the floor shoulder-width apart.
Inhale as you look straight ahead, bending at both the hips and knees ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs (quadriceps) are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
Push through your heels and extend your legs slightly. Your legs should not be fully straight. Bend your knees to return to the full squat position.
Exhale and push through your heels and propel your body upwards into the air, extending both your knees and your hips.
Bend your hips and knees to land and return to the starting position, ensuring that you maintain "soft" knees to prevent injury.
Complete for 60 seconds.