Lower body workout routine for legs and glutes
In short
- A complete lower body workout covers four patterns: a squat, a hip hinge, a single-leg exercise and direct glute work.
- Train legs twice a week with about 10-20 weekly sets for quads, hamstrings and glutes.
- Squats build quads most, hip thrusts and Romanian deadlifts build glutes and hamstrings.
- At home, dumbbells and a bench cover the same patterns.
A good lower body workout routine trains four movement patterns: a squat, a hip hinge, a single-leg exercise and direct glute work. Do it twice a week with 2-4 sets per exercise in the 6-15 rep range. That gives each muscle about 10-20 weekly sets, the range that research links to the most muscle growth (Schoenfeld and colleagues, 2017).
The four lower body movement patterns
| Pattern | Main muscles | Example |
|---|---|---|
| Squat | quads, glutes | barbell squat, leg press |
| Hip hinge | hamstrings, glutes, lower back | Romanian deadlift |
| Single-leg | quads, glutes, balance | Bulgarian split squat, reverse lunge |
| Glute isolation | glutes | hip thrust, hip abduction |
Covering all four means no muscle is left out. Calves and knee-flexion work such as the lying leg curl are useful additions.
Lower body workout A: squat focus
- Barbell squat: 4 × 6-8
- Barbell Romanian deadlift: 3 × 8-10
- Bulgarian split squat: 3 × 8-10 per leg
- Lying leg curl: 3 × 10-12
- Seated calf raise: 3 × 12-15
Lower body workout B: glute focus
- Barbell hip thrust: 4 × 8-10
- Leg press: 3 × 10-12
- Dumbbell reverse lunge: 3 × 10 per leg
- Seated leg extension: 2 × 12-15
- Machine seated hip abduction: 3 × 15
Rest 2-3 minutes after heavy squats and hip thrusts and 60-90 seconds after the rest. All exercises with animations are on the leg exercises and glute exercises pages.
How often to train legs
Schoenfeld and colleagues (2016) found that training each muscle twice a week grows more muscle than once a week. For legs, a simple setup is workout A on Monday and workout B on Thursday, with upper body on the days between. This fits naturally into an upper lower split.
Lower body workout at home with dumbbells
Without a gym, dumbbells cover the same patterns:
- Dumbbell squat: 4 × 10-12
- Dumbbell Romanian deadlift: 3 × 10-12
- Bulgarian split squat holding dumbbells: 3 × 10 per leg
- Single-leg glute bridge: 3 × 12 per leg
- Standing calf raise: 3 × 15
When the top of the rep range feels easy, slow the lowering phase or move to heavier dumbbells. For more home options see dumbbell exercises.
How to progress
Use the same rule as for any lift: when every set hits the top of the rep range with good form, add weight. On squats and deadlifts that is usually 5-10 lb (2.5-5 kg). Estimating your one-rep max with the one-rep max calculator helps pick working weights.
Bottom line
Cover the four patterns, train legs twice a week and add weight when the top of the rep range feels easy. That is the whole recipe for stronger legs and glutes.
Tonus has a women's program with a glute focus and gym programs that train legs twice a week. If a machine is taken, you can swap the exercise for a similar one right in the workout, and the log keeps your weights for the next session.
Frequently asked questions
How often should I do a lower body workout?
Twice a week works best for most people. It lets each muscle get trained twice while leaving 48-72 hours to recover between hard leg sessions.
What is the best lower body exercise for glutes?
Hip thrusts and deep squats both work the glutes well. Hip thrusts load them most at the top of the movement, squats at the bottom, so using both covers the full range.
Can I train legs two days in a row?
It is better not to. Leg muscles are large and need about two days to recover from a hard session.
Sources
- Schoenfeld B. J. et al. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 2016 doi.org/10.1007/s40279-016-0543-8
- Schoenfeld B. J. et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci, 2017 doi.org/10.1080/02640414.2016.1210197
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009 doi.org/10.1249/MSS.0b013e3181915670
This article is for general information and does not replace medical advice.