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Legs And Glutes

The half of the body most people skip. Four weeks of squats, lunges and glute work that also sorts out desk related back pain.

28 Days
4 Days a week
20 Minutes
190 Kcal a session
Start This Plan

Is this plan for you?

  • ✓ You sit for most of the day
  • ✓ Squats and lunges already feel comfortable
  • ✓ You want stronger legs without a gym
4 weeks, Intermediate Each week repeats and gets a little harder
The Plan

Your week, day by day

The same seven days repeat for 4 weeks. Pick a day to see exactly what it holds.

Week 1 · stick to the reps as written and focus on your form
Day 1
Squat Focus
4 exercises
Day 2
Rest
Recover
Day 3
Glutes
4 exercises
Day 4
Single Leg
4 exercises
Day 5
Rest
Recover
Day 6
Power
4 exercises
Day 7
Rest
Recover
🧘
Rest day Muscle is built while you rest, not while you train. Go for a walk if you want to move, but nothing hard.

Day 3 · Glutes

20 min 190 kcal Start This Workout
1 Glute Bridge Glutes, lower back · Beginner 4 x 20 → 2 Donkey Kicks Glutes · Beginner 3 x 15 → 3 Lunges Thighs, glutes · Beginner 3 x 12 → 4 Child's Pose Lower back, shoulders · Beginner 1 x 60 sec →

Day 4 · Single Leg

20 min 190 kcal Start This Workout
1 High Knees Legs, abs, heart · Beginner 2 x 40 sec → 2 Lunges Thighs, glutes · Beginner 4 x 12 → 3 Wall Sit Thighs · Beginner 3 x 45 sec → 4 Hamstring Stretch Back of the thigh · Beginner 2 x 30 sec →
🧘
Rest day Muscle is built while you rest, not while you train. Go for a walk if you want to move, but nothing hard.

Day 6 · Power

20 min 190 kcal Start This Workout
1 Jump Squats Thighs, glutes, heart · Advanced 4 x 15 → 2 Squats Thighs, glutes · Beginner 3 x 20 → 3 Glute Bridge Glutes, lower back · Beginner 3 x 20 → 4 Child's Pose Lower back, shoulders · Beginner 1 x 60 sec →
🧘
Rest day Muscle is built while you rest, not while you train. Go for a walk if you want to move, but nothing hard.

Following it is the hard part

The AI tracks what you actually finished, reminds you on the days you train, and adjusts the plan when it gets too easy.

Start This Plan Free
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⚕️
This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.