20-Minutes Leg And Butt Workout
These bodyweight exercises are so effective—you won’t miss your dumbbells.
20-Minutes Leg And Butt Workout
If you’re looking to tone your butt and thighs, you’ve come to the right place! Not only will working these areas help you slim down your legs and lift your bum, but strengthening your lower body helps you sit, stand, run, walk and jump, and do regular everyday activities with ease.
Plus, your glutes play a key role in hip and lower back stability. Along with a well-rounded healthy diet and active lifestyle, these butt and thigh workouts will help you slim down, tone up and feel better all around!
I’ve designed this to be an AMRAP workout, meaning that your goal is to do as many reps as possible (with proper form!) for each move in the time allotted, rest as indicated, and then continue on to the next exercise. It’s intended to be a low-impact, lower-body workout, but don’t let that fool you. You’re going to feel it the next day—but in a good way!
The Workout
Time: 20 minutes
- Warmup: 4 moves (30 seconds each)
- Round 1: 3 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
- Round 2: 4 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
- Round 3: 5 moves (30 seconds each), repeat for two total rounds
Equipment: Mat
Warmup
For each exercise, complete as many reps as possible in 30 seconds. Then, continue to the next move.
Hip Circles
How to:
- Start on mat on elbows and knees,
- keeping shoulders over elbows and hips over knees.
- Make circles in the air with your right knee,
- moving from the hip.
- Draw circle as wide as possible while keeping torso stable.
Continue moving right knee in circles for 30 seconds, then switch legs and repeat on left leg for 30 seconds.
Down-Dog Leg Kick
How to:
- Start in plank position, feet hip-distance apart, hands shoulder-width apart.
- Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor.
- Lift right leg straight back and up, keeping right foot firmly flexed.
- Bring right leg back down to mat, then repeat the move on left leg.
Continue alternating legs for 30 seconds.
Side Leg Lift
How to:
- Start by lying on right side, feet flexed.
- Put left hand on ground in front of chest to stabilize the body.
- Keep the body in a straight line, tailbone tucked.
- With left foot flexed and leg straight, lift leg toward the ceiling.
- Depending on flexibility, stop somewhere between 45º-80º and lower back down.
Continue lifting and lowering right leg for 30 seconds, then switch sides and repeat on left leg for 30 seconds.
Alternating Leg Lowers
How to:
- Start by lying on the back.
- Keep hands by hips with lower back pressed into the mat.
- Lift both legs up to the ceiling, legs at a 90º angle.
- With feet flexed, slowly lower right leg down.
- Bring right leg back up and repeat with left leg.
Continue alternating legs for 30 seconds.
Quick tip: Only lower the leg as close to the ground as you can without arching your back to maintain proper form.
Round 1
For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.
Air Squat
How to:
- Start standing with feet hip-distance apart, toes pointed out slightly.
- Keeping the head in line with the tailbone, sit while shifting hips back.
- Lower down until thighs are parallel with the ground.
- Drive up through the heels to standing and repeat.
Single-Leg Deadlift
How to:
- Start standing with weight in right foot, right leg slightly bent.
- Lift left foot slightly off the floor,
- then reach left leg and left arm out in both directions while hinging at the hips until torso is parallel with the floor,
- forming one long line with body.
Return to start. Complete as many reps as possible on right side in 45 seconds, rest for 10 seconds, then do as many reps as possible on left side in 45 seconds.
Pencil Jumps
How to:
- Start standing, feet shoulder-width apart.
- Keep arms by sides.
- Jump up and down by bouncing off the balls of the feet.
Round 2
For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.
Kneeling Extension
How to:
- Start in a kneeling position,
- then lower hips until they’re sitting on heels.
- Reach arms straight in front of chest or hold over abs,
- which should be engaged.
- Pressing the tops of shoe laces into the ground, lift hips up until they are directly over the knees.
- Lower down and repeat.
Walk-Up Squat
How to:
- Start in a kneeling position, toes tucked under, knees hip-distance apart.
- Bring right foot forward to a half-kneeling position.
- Bring left foot forward, into a low squat.
- Come up to standing.
- Return to start by lowering down to a squat and bringing right knee down first.
Complete as many reps as possible in 45 seconds, alternating the leg you start with.
Glute Bridge
How to:
- Start by lying on back, knees bent,
- Feet hip-distance apart and about 6 inches away from butt.
- Lift hips toward the ceiling, keeping core engaged.
- Lower hips back down to the ground until lower back presses into the mat.
Sexy Spider
How to:
- Start in plank position, head in line with heels,
- shoulders over wrists, and feet hip-distance apart.
- Bring right knee out to side, toward right elbow, then return to plank position. Bring left knee out to side, toward left elbow, then return to plank position.
- Complete as many reps as possible in 45 seconds, alternating legs.
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Round 3
Hold each exercise for 30 seconds, then proceed to the next move. Repeat for 2 total rounds.
Split Squat Iso Hold On Right Side
How to:
- Start in a kneeling position with right toe tucked under,
- 90º bends in both knees.
- Lift right knee 1-2 inches off the ground.
- Stay tall and keep core engaged.
Standing Splits On Right Side
How to:
- Start standing, feet together.
- Lift left leg behind you and up toward the ceiling,
- Bringing body and arms forward and down until you can touch the floor with your fingers.
- Keep hips stable and left leg lifted.
Quick tip: You can maintain a slight bend in both knees if you have tight hamstrings.
Split Squat Iso Hold On Left Side
How to:
- Start in a kneeling position with left toe tucked under, 90º bends in both knees.
- Lift left knee 1-2 inches off the ground.
- Stay tall and keep core engaged.
Standing Splits On Left Side
How to:
- Start standing, feet together.
- Lift right leg behind you and up toward the ceiling,
- Bringing body and arms forward and down until you can touch the floor with your fingers.
- Keep hips stable and right leg lifted.
Standing Straddle
How to:
- Stand with feet wide, about 3 feet apart.
- Keep toes pointed in, heels out.
- Hinge from hips and fold forward until you can place hands underneath shoulders on the ground.
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