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Let me take you back to when I first started training my legs and glutes. I thought I was doing everything right—squats, lunges, maybe the occasional deadlift—but I wasn’t seeing results. My legs still felt weak, and my glutes? Non-existent. I thought, maybe it’s just my body. Sound familiar? Luckily for me, it wasn’t my body—it was my routine. I wasn’t pushing myself hard enough, and I didn’t have a leg and glute workout plan that combined both at-home workouts and gym workouts.
Whether you’re doing a quick circuit at home with dumbbells or pushing yourself at the gym with heavier weights, it’s all about structure and consistency. For women, beginners, or those with more experience, following the right workout routine makes all the difference.
It took trial and error, but once I cracked the code with a complete leg and glute workout plan that hit both strength and endurance goals, my progress skyrocketed.
If you’ve been feeling stuck or want to get serious about building stronger legs and glutes, this post is for you. I’m sharing a killer, low-impact, 4-day workout schedule that takes you from home workouts to gym routines, helping you hit every angle of your lower body.
You’ll gain:
- A balanced routine that works whether you’re working out at home or in the gym.
- A mix of strength-building exercises and endurance-boosting circuits.
- Tips on how to progressively overload your muscles for real results.
By the end, you’ll have a leg and glute workout plan that works whether you’re lifting weights at the gym or using resistance bands at home—no more guesswork, just solid results.
Why You Need Both Home and Gym Workouts
We all love the convenience of home workouts—no drive, no judgment, no waiting for machines. And since having a baby, I’ve relied heavily on them while my little one naps. It’s not always easy to find time for the gym, but squeezing in a quick leg and glute workout at home has been a game-changer. Whether it’s grabbing my resistance bands or doing bodyweight exercises, I can still stay on track without leaving the house.
But let’s be real: gym workouts take things to the next level. When you’re at the gym, you can load up heavier weights, challenge yourself, and see some serious gains. Ideally, you need both environments to stay consistent and keep progressing.
At home, it’s about using what you’ve got—dumbbells, resistance bands, or just your bodyweight. At the gym, it’s about pushing your limits, lifting heavier, and focusing on compound lifts like squats and deadlifts. Whether you’re following a complete workout plan or just doing a quick leg day, both settings play an important role.
Pro tip: If you’re new to working out, start with home glute workouts to build confidence. When you’re ready to level up, take those same exercises to the gym and increase the weight!
Home Leg and Glute Workout Plan: No Excuses
You don’t need fancy equipment or a gym membership to build strong legs and glutes. Here’s a simple yet effective home workout you can start today.
All you need is a set of dumbbells or resistance bands and about 30-40 minutes.
Home Glute-Focused Workout (Bodyweight + Bands)
- Warm-up: 5-10 minutes of light cardio (walking, jogging, or cycling)
- Bodyweight Squats: 4 sets x 15 reps
- Glute Bridges: 4 sets x 20 reps (Add a resistance band for extra burn)
- Donkey Kicks: 3 sets x 12 reps per leg
- Lateral Band Walks: 3 sets x 20 steps (10 on each side)
- Reverse Lunges: 4 sets x 12 reps per leg
- Clamshells: 3 sets x 15 reps per leg
Cool-down: 5-10 minutes of stretching (hamstrings, quads, glutes).
This home workout is perfect for days when you want to feel the burn but don’t have time to get to the gym. Trust me, you’ll still feel it the next day.
A good set of fabric resistance bands can really take your home workouts to the next level. I love using these for glute bridges and lateral band walks—they add just the right amount of challenge!
Gym Leg Day: Time to Get Serious
So, you’re ready to step it up?
Let’s do it.
When you’re at the gym, it’s time to lift heavy and push yourself harder than ever. These leg and glute exercises will hit all the major muscle groups and help you build that lower body strength you’ve been craving.
Gym Leg Day (Heavy Lifts)
- Warm-up: 5-10 minutes on a treadmill or stationary bike
- Barbell Back Squats: 4 sets x 8-10 reps (Go heavy, focus on form)
- Romanian Deadlifts (RDLs): 4 sets x 10 reps
- Leg Press: 4 sets x 12 reps
- Walking Lunges with Dumbbells: 3 sets x 12 steps per leg
- Leg Curls (Machine): 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Cool-down: Stretch all major lower body muscles (quads, hamstrings, glutes).
The gym is where you get serious about strength.
These moves target your quads, hamstrings, glutes, and even calves—leaving you feeling strong and accomplished.
When you’re lifting heavy, especially during squats, weightlifting shoes with a raised heel can make a huge difference in your form and stability.
Home Circuit Workout: Mix It Up
Some days, you just need a quick but intense session. Circuit workouts at home are perfect for keeping your heart rate up while still focusing on your legs and glutes.
Here’s a simple but effective workout using dumbbells and resistance bands.
Home Circuit Workout (Resistance Bands + Dumbbells)
Circuit: Perform each exercise back-to-back with minimal rest. Complete the circuit 3-4 times with a 1-minute rest between rounds.
- Dumbbell Goblet Squats: 12 reps
- Resistance Band Glute Kickbacks: 12 reps per leg
- Lateral Lunges: 12 reps per side
- Bulgarian Split Squats: 10 reps per leg
- Sumo Deadlifts: 12 reps
- Jump Squats: 10 reps
Cool-down: Stretch hamstrings, quads, glutes, and calves for 5-10 minutes.
This circuit gets your heart pumping while hitting every muscle in your legs and glutes.
Plus, it’s fast-paced and efficient—perfect for a busy schedule.
For working out at home, a pair of adjustable dumbbells is a game-changer. They don’t take up much space and are perfect for exercises like goblet squats or lunges.
Gym Glute-Focused Workout: Time to Grow
Leg day’s not complete without focusing on the glutes!
You’ll want to dedicate at least one day to seriously targeting your glutes with heavier weights and focused isolation exercises.
This is where the gains happen.
Gym Glute-Focused Workout (Accessory Work)
- Warm-up: 5-10 minutes of light cardio
- Hip Thrusts (Barbell or Smith Machine): 4 sets x 10-12 reps
- Cable Glute Kickbacks: 3 sets x 12 reps per leg
- Dumbbell Romanian Deadlifts: 4 sets x 10-12 reps
- Step-Ups with Dumbbells: 3 sets x 12 steps per leg
- Smith Machine Split Squats: 3 sets x 10 reps per leg
- Seated Leg Press (Focus on glutes): 3 sets x 12-15 reps
Cool-down: Stretch your glutes, hamstrings, and hips for 5-10 minutes.
This workout plan targets all angles of your glutes, helping you shape and strengthen those muscles like never before.
Extra Tips for Maximising Your Leg and Glute Workout Plan
Let’s be real—building stronger legs and glutes takes more than just showing up. If you really want to see results, here are a few extra tips that can help you level up your progress:
Prioritise Progressive Overload
If you’re not challenging your muscles, they won’t grow. Whether you’re at home with dumbbells or at the gym with a barbell, aim to gradually increase your weight or reps over time.
This is how you signal to your muscles that it’s time to adapt and grow.
Dial In Your Nutrition
Building strong legs and glutes isn’t just about lifting weights—it’s about fuelling your body right, too.
Make sure you’re eating enough protein to support muscle growth, and don’t forget to balance your meals with healthy carbs and fats for energy and recovery.
Focus on Form Over Weight
It’s tempting to go heavy, but if your form isn’t right, you’re not going to get the most out of your exercises (and you might even get injured).
Especially on moves like squats, deadlifts, and lunges, prioritise your form first.
Once you nail it, then you can start increasing the weight.
Include Mobility and Flexibility Work
Tight hips or hamstrings can seriously limit your range of motion and affect how effectively you target your muscles.
Make sure to include mobility work like hip stretches, foam rolling, or yoga into your routine to keep everything flexible and prevent injury.
Take Recovery Seriously
Progress doesn’t happen during your workout—it happens when your muscles recover.
Make sure you’re giving your legs and glutes enough time to heal between heavy sessions.
Stretch, hydrate, and get enough sleep to maximize recovery and results.
Including a foam roller in your recovery routine can help relieve muscle tension and prevent injury. It’s a must-have for any workout plan.
Stay Consistent
This one’s huge. You’re not going to see major changes in a week or two, but stick with it, and the results will come.
Whether you’re working out at home or in the gym, consistency is what turns good intentions into real progress.
Pro Tip: Tracking your progress can help keep you motivated. Take notes on your sets, reps, and weights each week so you can see how much stronger you’re getting.
And remember, even small progress is progress!
Level up your leg and glute workouts by packing smart! Check out my list of gym bag essentials for women to stay prepared and crush every session.
Conclusion: Ready to Crush It?
Whether you’re at home or in the gym, this leg and glute workout plan is your key to building serious strength.
It’s about showing up, lifting heavier, and feeling stronger every day.
Remember: Consistency is key.
Whether you’re crushing it at home or hitting new PRs at the gym, every rep gets you closer to your goals.
Now, what are you doing this week to level up your leg and glute game?
