Woman doing Leg and Glute Workout

The Ultimate 30-Minute Leg and Glute Workout: Build Muscle Like a Boss

7 min read


02 May 2024

Grab your cheat sheet

  1. Your ultimate 30-minute abs and glute workout
  2. Why glutes and abs matter
  3. Smash your training goals with Crazy Nutrition

When you’re on a quest to get jacked and build lean muscle, it’s easy to overlook your abs and glutes.

But, if you want a strong, fit, and well-rounded physique, you need to give these vital parts of your core the TLC they deserve.

In this instance, the term ‘TLC’ translates to a sweat-inducing lower body workout. By committing to a 30-minute blast of ab and glute exercises just two to three times a week, you will start to enjoy impressive results in a matter of weeks. And, we’re here to help you do just that.

So, put on your gym gear, slap on your sneakers—and get ready to feel the burn.

man doing hip thrusts

Here’s your ultimate 30-minute abs and glute workout

Are you ready to work up a sweat? This lower body workout will not only work your glutes and abs, but it will also put your leg muscles to the test for the best body-boosting results. No personal trainer is required!

What equipment will I need?

For this muscle-building lower body workout, you’ll need water, a good workout space, and a pair of dumbbells (or a kettlebell) for extra intensity.

But, if you’d prefer not to use weights, you can perform these core and lower body exercises without (swap your sumo deadlifts for sumo squats, for example). As long as you execute every exercise with the correct form, you’ll still enjoy epic ab and glute-sculpting results. You’ve got this.

Read: 10 Tips To Optimize Your Rest Days

A few tips on form…

Before you start your workout, here are a few form tips to help you squeeze maximum muscle-crafting results from every exercise on our line up.

  1. If you’re working with dumbbells or kettlebells, work with the right weight. Make sure that when holding dumbbells or kettlebells, you can stand comfortably and perform each exercise in a controlled manner without putting unnecessary strain on your body.

  1. Create tension by performing every exercise slowly and with intent rather than rushing through them. The more tension you create, the better the results will be.

  1. Make sure you stand with your feet shoulder-width apart when getting into your starting position. That way, you’ll be comfortable and able to put a slight bend in your knees and avoid a pesky injury.

  1. Hinge forward when performing any lower body exercises from a standing position to ensure solid posture.

  1. If you feel extra energetic perform as many reps as you feel you can before failure (using the rep counts in our workout routine as a guide). Okay, it might make your 30-minute workout a little longer, but you will maximize your gains. Bonus.

  1. Grab a pre-workout supplement or snack before your workout to boost your energy and focus.

The warm-up (five minutes)...

Every good upper and lower body workout starts with a proper warm up. Dedicate around five minutes to this ritual to tackle every exercise with energy, strength, and confidence…

  • Kick things off with around three to five minutes of dynamic stretching, including leg swings, hip circles, arm circles, and torso twists. A deep stretch in the hamstring area will also make you more supple for your workout.
  • Get your heart rate up with around three minutes of light cardio, like jogging on the spot or jumping jacks.

Glute Circuit (15 minutes)

Now that you’re all warmed up and ready to go, it’s time to get those glutes pumping with these core movements that can crossover with your leg workouts… 

  1. Hip thrusts: Do four sets of 12 reps. Lie on your back, knees bent, feet flat on the floor and thrust your hips upward, squeezing your glutes at the top and holding for at least five seconds with your glutes and core engaged.

  2. Walking lunges: Do three sets of 20 steps (10 per leg). Grab a pair of dumbbells (optional) with feet shoulder width apart, take a large step forward, lower your body until both knees are bent at 90-degree angles. Then push back up to standing and repeat with the other leg.

  3. Glute bridge with leg lift:  Do three sets of 15 reps per leg. Lie on your back, knees bent, feet flat on the floor. Lift your hips into a bridge position, then extend one leg straight up, keeping your hips level.

  4. Sumo deadlifts: Do four sets of 10 reps. Stand with feet wider than shoulder-width apart, toes pointed out, and knees slightly bent. Grab a dumbbell or kettlebell with both hands (optional), lower it to the ground while keeping your back straight, then stand back up, squeezing your glutes at the top. This will also help you build legs like a boss.

  5. Fire hydrants: Do three sets of 15 reps per leg. Get on all fours with your feet hip width apart, lift one leg out to the side while keeping it bent at a 90-degree angle, then lower it back down.
people doing ab exercises

Abs circuit (15 minutes)

Next up, we arrive at those all-important abs. So, take a breath, glug down some water, and get ready for round two of your workout… 

  1. Plank: Do four sets of 30 to 60 seconds. Get into a push-up position, with your body forming a straight line from head to heels. Engage your core and hold (feel the squeeze, embrace the burn!).

  2. Russian twists: Do three sets of 20 reps (10 per side). Sit on the floor, knees bent, heels on the ground. Lean back slightly, engage your core, and twist your torso to the right, then to the left, while holding a weight or medicine ball.

  3. Leg raises: Do three sets of 15 reps. Lie on your back, legs straight, hands under your glutes for support. Lift your legs until they're perpendicular to the floor, then lower them back down without letting them touch the ground.

  4. Bicycle crunches: Do three sets of 20 reps (10 per side). Lie on your back, hands behind your head, legs lifted and knees bent at 90 degrees. Alternate bringing your left elbow towards your right knee while straightening your left leg, then switch to the other side.

  5. Mountain climbers: Do three sets of 20 reps (10 per leg). Get into a push-up position, bring one knee towards your chest, then quickly switch legs while keeping your core engaged.

Read: 14 Tips To Stick To An Exercise Plan (And Why You Need To Make One)

The cool-down (five minutes)...

The cool-down is an essential part of any intense workout. Why? Well, because it will help you avoid any irritating creaks or niggles and help you speed up the recovery process.

Finish with five minutes of static stretching, focusing on your glutes, hamstrings, and abs. Hold each stretch for 20 to 30 seconds.

FYI: Remember to listen to your body throughout the workout and tweak the routine to your personal preferences.

Stay hydrated, fuel your body with the right nutrition, and most importantly, believe in yourself. You've got this—and your dream physique is well within reach.

Keep pushing, keep striving, and watch those glutes and abs transform into works of art. You’ve got this.

man with well defined abs

Why glutes and abs matter

For added inspiration, we’re going to tell you exactly why glutes and abs matter when it comes to getting fit, building lean muscle, and crafting a killer physique.

Better posture and improved movement

As a core part of your, well…core—having strong abs and glutes will level up your daily life. By keeping these key areas of your body conditioned, you’ll stabilize your core. 

This will improve your natural posture while making your everyday movements (picking things up, carrying stuff, getting in and out of your car…the list goes on) more natural.

Protection from injury

Another reason that working on your abs and glutes is a good idea is injury prevention. When you train or workout regularly (or you’re just darn busy), you run the risk of well…getting injured.

Giving your glutes and abs the TLC they deserve will keep your core strong and supple—giving you added protection against back niggles, strains and tears. So you can stand tall, safe in the knowledge that you’re primed for whatever comes your way every single day.

A well-rounded physique

If you want to get stronger and achieve a well-rounded physique, taking a balanced approach to your training efforts is essential.

The best thing about glute and abs exercises is that they can (as we mentioned earlier) cross over with your leg day training efforts.

Whether you go for a high repetition workout or create extra tension by pushing every exercise to failure, putting your abs and glutes through their paces will ensure that your whole body is in prime condition (not just your chest and biceps!).

woman drinking from sports bottle

Smash your training goals with Crazy Nutrition

We hope this workout helps you smash your fitness goals. And, if you’re looking for more insider training tips, we’ve got your back.

Not only do we have the supplements to level up your performance, but we also have a treasure trove of guides and resources to help you push yourself further than you ever thought possible. Think of us as your new personal trainer.

So, if you want to smash your training goals with confidence, check out our full library of training tips. Now, go and crush it!