Legs and glutes workout

Stacey Mountain Wellbeing Personal Trainer More by this author
Designed by Nuffield Health Personal Trainer Stacey Mountain, this intense workout focuses on your legs and glutes, taking you through a range of movements to build strength.

Engaging the muscles in your lower body stabilises you during sports that require a firm stance and agility, like squash, tennis or football. Strong legs and glutes not only help to avoid injury, but also make you more explosive and powerful.

  • Time: 60 minutes (including rests, warm up and cool down)
  • Equipment: barbell, ViPR, kettlebell, Swiss ball
  • Muscle groups: legs, glutes
  • Complements: running, court and pitch games, general fitness
  • Improves: lower body strength, agility
  • Include in your workout 1-2 times per week to give your muscles time to recover

Legs and glutes workout


  • Squat (30 secs, 10 secs rest)
  • Lunge (30 secs, 10 secs rest)
  • Mountain climbers (30 secs, 10 secs rest)
  • Low side to side lunge (30 secs, 10 secs rest)
  • Jump squat (30 secs, 10 secs rest)
  • Jump lunge (30 secs, 10 secs rest)


Do three sets and rest for 60 seconds between each set. Choose a weight which is light to medium intensity for you as you’ll need to maintain good technique throughout all three sets.


  • Recumbent bike / gentle jog (3-5 mins, reduce intensity each minute)
  • Hamstring stretch (30 secs each side)
  • Lying glute stretch (30 secs each side)
  • Side hip and quad stretch (30 secs each side)
  • Straight-leg calf stretch (30 secs each side)
  • Standing IT band stretch (30 secs each side)

Finding this a challenge?
Use lighter weights, or do half the reps.

Not challenging enough? 
Increase the weights, ensuring you maintain technique and form.

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