It is the age of yoga pants and booty shorts. This is exactly why you need this 20-minute legs and booty workout at home to build a flawless lower body. We’ve put together 6 exercises that you can easily do at home. You’ll just need to make a DIY squat bar for this. We’ve mentioned how to make it below.
Apart from just looks, having a powerful lower body has many health benefits. A powerful lower body helps in supporting your pelvis. It helps to strengthen bone health, which is especially important for those vulnerable to old-age arthritis.
A strong butt aids in workouts, running, having proper posture, and even playing sports. We spend most of our time sitting in one position, whether it’s moving from one couch to another or sitting at our desks during work hours.
This makes our glutes go into idle mode. This is bad because our glutes support our other muscle groups. Idle glutes or under-performing glutes can contribute to back pain.
All in all, this home legs and booty workout not only gets you in much-needed shape but also helps build essential strength to live a healthy and active life. Let’s get started!
The Equipment You Need For This Legs And Booty Workout At Home
This workout continues our at-home workout series. While this workout uses some homemade equipment, others don’t require any. You can also work out your legs and booty without any equipment.
For this 20-minute workout, you’ll need to make a DIY squat bar at home. You’ll need two backpacks and a curtain rod. Fill each backpack with equal weight. While you can’t balance each backpack optimally, try eyeballing it as carefully as you can. Balance is key to squats, and it helps build even muscles on each side.
Using gravity and body weight to build glutes, legs, and gluteus maximus is an excellent way to tone your shape. However, using a barbell during squats is a power move that helps build mass quickly. That is why we used a makeshift rod to make this work out even more effective.
The 20 Minutes Legs And Booty Workout At Home
This circuit consists of three exercises, each with two variations, for a total of six movements to help you tone your lower body.
Before you can get started, you should have ample space, your DIY barbell, and a mat for comfort.
Each set consists of working out for 30 seconds. That means you should push out as many reps as you can in 30 seconds and then take a 30-second break.
If the 30-second rule is a bit harder to follow, you can fit in 10 to 12 reps in each set with a 30-second break.
Body Weight Squats
Get into a squat position and keep your feet shoulder-width apart to engage your core. Bend your knees and go down pushing your butt outwards, focus the pressure on your glutes and hamstrings. Make sure you are not exerting force on your knees or quads.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Glute Bridges
Lie on your back with your face facing upwards. Now, bend your knees and keep your feet hip-width apart. Push your hips upwards, putting pressure on your core. Make sure you exert force on your glutes. Hold your position when your hips are at the top, then return to the original position.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Pulse Squat
A variation of a normal squat that is bound to make your glutes burn red-hot. Start in your normal squat position with your feet shoulder-width apart. Now, when you go down, hold. In the bottom position, do not fully back up. Instead, do a few pulses, moving a few inches up and then down.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Glute Bridges With Abduction
Lie on your back and face up again as you did during normal glute bridges. Place a water bottle or use one of the backpacks you filled on your hips. With your knees bent and feet hip-width apart, push your hips upward and hold for a few seconds.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Lunge Jumps With Left Leg Forward
This is an advanced variation of lunges. You put your left leg forward and get into a basic lunge position. Now, simply jump up, maintaining this position as you come back down. Do not jump so high that you cannot maintain balance when coming down.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Lunge Jumps With Right Leg Forward
This is the last exercise in this legs and booty workout at home. Switch your legs with the right one being in front now. Remember to maintain your position when you jump. Landing elegantly back in the same position as a seasoned ballerina is the key to this movement.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
When doing this circuit, you can always increase the set and reps for a more invigorating burn. This circuit was designed to be done in under 20 minutes because, let's face it, time is of the essence.
The Covid-19 pandemic has shifted every gym enthusiast into working out at home. Working with just your body weight doesn’t mean that you won’t add on mass. You can build a heavenly chest or burn fat at home without equipment.
Key Takeaway
This easy legs and booty workout at home is not just good for building a voluptuous lower body. Working out your lower body has numerous health benefits, as we talked about in this blog.
Working out is also a major way to boost your mental health at home. This workout is one of many home workouts brought to you by SquatWolf to keep you productive at home.
If you want to take your home workouts to the next level, add a resistance band to the mix for a vigorous workout that helps build strength and lean muscle quickly. With just a bit of dedication and consistency, you can build a show-stopping figure right in your living room.
