20-Minute Low-Impact Leg Workout With Glutes Burnout

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                              20Minute LowImpact Leg Workout With Glutes Burnout

Welcome to the first lower-body-focused workout of our Spring Reset Challenge! Today we’re going to complete a low-impact leg workout that also targets your glutes for an awesome lower-body burn. We'll also incorporate a handful of creative (but totally doable) variations that are sure to keep your workout feeling fresh.

Today includes three classic lower-body exercises: lunges, squats, and glute bridges. But, to make things spicy, you’ll be trying out variations of these moves too—reverse lunges, sumo squats, and a frog pump.

Most people find reverse lunges easier than forward lunges because they put less strain on your knees and shins, plus they typically require less balance because your center of gravity won't shift. Sumo squats use a wider stance than your standard squat—and, in my opinion, are all the more fun because of it. They fire up your inner thighs in addition to the other muscle groups that squats work, like your quads, glutes, and hamstrings.

The frog pump is the last variation we’ll try in this low-impact leg workout. Frog pumps are similar to glute bridges, but instead of keeping your feet flat to the floor and knees bent, your feet are together and your legs are butterflied out. You should feel frog pumps all over because they activate both your gluteus maximus and medius. In other words, when done properly, they’re super effective. And a heads up—they may look a little silly, but so what? Embrace the awkwardness.

The workout below is for Day 4 of the SELF Spring Reset Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.

WORKOUT DIRECTIONS

Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.

  • Option 1: 20 seconds of work, 40 seconds of rest
  • Option 2: 25 seconds of work, 35 seconds of rest
  • Option 3: 30 seconds of work, 30 seconds of rest
EXERCISES
  • Squat
  • Reverse Lunge (Alternating Sides)
  • Sumo Squat
  • Glute Bridge
  • Frog Pump
EXTRA CREDIT

Hold a glute bridge for 2 minutes. If 2 minutes feels like too much, try holding a glute bridge for 30-45 seconds, and then gently lowering to rest for 15-30 seconds, before lifting your hips again.

  • Glute Bridge Hold x 2 minutes

                                 Squat

1

Squat

  • Stand tall with your feet hip-width apart and core engaged.
  • Send your hips back and bend both knees to drop into a squat, allowing your knees to bend to at least 90 degrees, so both thighs are parallel to the floor.
  • Return to the starting position by squeezing your glutes to stand.
  • Make it harder: You can hold a dumbbell at your chest or a dumbbell in each hand.

                                        reverse lunge


Reverse Lunge (Alternating Sides)

  • Stand with your feet shoulder-width apart and core engaged.
  • Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.
  • Return to your starting position by pushing off your left foot and stepping forward.
  • Repeat on the other side. Continue to alternate sides at your own pace. 
  • Make it harder: Hold a dumbbell in each hand.
                                                 Image may contain Clothing Apparel Sleeve Young Jean Lee Human Person Pants Skin Standing and Man

3

Sumo Squat

  • Stand with your feet wider than shoulder-width apart, toes turned out about 45 degrees. Hold one weight with both hands on one end so it's hanging vertically. You can either hold it with an overhand grip, arms extended between your legs (as shown) or with an underhand grip at chest level. This is the starting position.
  • Bend your knees and push your hips back as you lower down into a squat.
  • Drive through your heels to return to standing and squeeze your glutes at the top. That's 1 rep.


                                     glute bridge

4

Glute Bridge

  • Lie faceup with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.
  • Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
  • Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position.
                             Lie faceup with your legs in a diamond shape and the bottoms of your feet touching about a foot away from your pelvis. ...

5

Frog Pump

  • Lie faceup with your legs in a diamond shape and the bottoms of your feet touching, about a foot away from your pelvis.
  • Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
  • Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position.
                              Bridge

6

Glute Bridge Hold

  • Lie faceup with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.
  • Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
  • Hold at the top, squeezing your glutes the entire time.

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