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Quick Legs, Glutes and Core Workout for Muscle Strength
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
11-minute workout video. Strength, HIIT. targeting Legs, Glutes, Core. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout consists of bodyweight exercises targeting the legs, glutes, and core, structured in a circuit format with short rest periods to maximize efficiency and effectiveness.
🏃 Guide
This workout is designed for individuals looking to strengthen their legs, glutes, and core in a short amount of time. It effectively targets these areas to enhance muscle strength and endurance.
Benefits
Improved muscle strength in legs and glutes
Enhanced core stability and endurance
Step-by-Step Guide
1
Sumo Pulses
Stand with a wide stance, pulse down low for 45 seconds. Feel the burn in your quads and glutes. Keep knees pushed out.
2
Lunge Pulses
Step back into a lunge and pulse for 45 seconds. Feel the tension in your front leg and glutes. Maintain an upright posture.
3
Glute Kickbacks
On all fours, kick one leg back and pulse at the top for 45 seconds. Engage your glutes as you lift.
4
Elbow Plank
Hold a plank position for 45 seconds. Engage your core and maintain a straight line from head to heels.
5
Single Leg Glute Bridge
Lie on your back with one leg elevated, push through the grounded foot for 45 seconds. Feel the glute activation.
6
Squat Jumps
Perform squat jumps for 45 seconds. Land softly and engage your legs as you jump.
Safety Notes
Avoid if you have knee pain or recent injuries to the lower body.
Duration: 11m 8s
Difficulty: Medium
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleObesityOverweight
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Legs💪 Glutes💪 Core
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#11 min#medium length#Strength#HIIT#intermediate#None#Legs#Glutes#Core#medium