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Lower Body Strength Workout for Legs and Glutes in 42 Minutes
Caroline Girvan•Processed: Mar 03, 2026
42-minute workout video. Strength. targeting Legs, Glutes. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of nine complexes focusing on lower body strength, including exercises like hip thrusts, Bulgarian lunges, and single leg hip thrusts, with specific attention to form and muscle engagement.
🏃 Guide
This workout is designed for individuals looking to enhance lower body strength, specifically targeting the legs and glutes. It effectively addresses muscle toning and endurance through a series of complex movements.
Benefits
Increased muscle strength in the legs and glutes
Improved muscular endurance and stability
Step-by-Step Guide
1
Hip Thrust
Perform 10 full range hip thrusts, squeezing the glutes at the top. You should feel your glutes engage strongly. Ensure your back remains neutral and avoid arching.
2
Bulgarian Lunge
Execute 10 Bulgarian lunges on each leg, focusing on balance and control. You should feel a stretch in the hip flexors and engagement in the glutes.
3
Single Leg Hip Thrust
Complete 10 single leg hip thrusts per side, maintaining a strong core. You should feel the glute of the working leg activating intensely.
Safety Notes
Consult a physician before starting this workout if you have knee or hip issues, or if you are recovering from an injury.
Duration: 42m 21s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionOsteoporosis
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Knee Disease, Hip Issues
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Dumbbells🏋️ Chair🏋️ Yoga Mat
Primary Focus
💪 Legs💪 Glutes
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsChair modifications available
Tags
#42 min#full hour#long#Strength#intermediate#Dumbbells#Chair#Yoga Mat#Legs#Glutes#medium