20-Minute Leg Workout | Dumbbell Strength + Glute Burn (Rep Drop Format)

These are my five favorite glute building exercises in one quick and effective leg day workout. And you can get all my free at home workouts when you hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community for more accountability, support, and helping you reach your fitness goals. All right, team, we're coming at you with a highly requested leg day in a drop set format. And I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. All you're going to need today is a set of dumbbells and I am to add a glute band. Or you could use a mini loop resistance band to this workout to add some intensity. It's just optional. Rachel's going to show you without it. I'm going to show you with it. I also have a box. I will be doing Bulgarians with one foot elevated. Rachel's going to show you how you can do it from the floor. You could use a couch, a chair, a bench, whatever you have at home. And a set of dumbbells. We're going to work through five glute exercises. We filmed an arm workout like this and you guys were like, give me the leg version. So here it is, the leg version in a rep drop format. One of Rachel's favorite formats is the rep drop. So you have five exercises. You're going to start by doing each exercise 12 reps, then you drop to 10 reps, then eight, then six. So repeat all five moves times four sets for maximum muscle building. It's a quick and dirty but yet really effective way to work your legs in a short amount of time. You ready to do this? Love it. Let's go. Awesome. We're going to get started with a lower body warmup and then we're going to jump in. I'm actually going to place my glute band right around my legs for the warm up to help activate those glutes six inches above my knees. Glute band again is totally optional. I've got some pressure on mine. Hands are going to come behind the head. We're going to start with a good morning. So hips are going to push back. Stand tall. Nice. Pushing your hips back, breaking right at the hips. Warming up the hamstrings and the low back right away. So we're going to hit the posterior chain here. Then we'll drop into some squats and hit the front side of our legs. Nice. Give me four more here. Push those hips back. Three. Really lengthen through those Hamstrings for two. One more here. Down and up. Now you're going to go into a squat. So now the hips drop, knees are going to push into that band or towards your outer three toes. Chest up, eyes up. Thinking about pushing the floor away as you stand tall. Down and up. Nice. Hang a little bit more glute quad here for this portion of the warm up. You're going to see some basic moves throughout today's workout. It's five of my favorite to build the glutes. You got squats, you got deadlifts. We got split lunges, curtsy lunges, hip thrusts, or glute bridges here for three, two. And give me one more. Nice. I'm going to go to my right. We're going to get loaded into that squat position. We're just going to go into some lateral walks. So let's go two to the right, two to the left. If you're with me, you're pushing the knee into that band. Lead with the knee, lead with the knee. Push and push. Warming up these outer glutes right here. Push and push. Back and finish. Nice. Right here. You can take the band off if you're with me. We're going to go down to the ground and we're going to keep warming up here. So I'm going to step back into a high plank position I like. Spidermans are one of my favorite ways to warm up the legs. So we're going to step right foot outside right hand, open up the hips, Reach and rotate. Now drop your elbow down towards the ground, really opening up those hips so you get greater range of depth or motion in those squats and lunges. Set it down and switch left foot outside left hand. Give me that big easy sweep again, opening up those other glutes. Drop the elbow. Can you really open those hips? Open it back up. Set it down. Nice work. This time we're gonna mix it up. So you step out wide. You rotate hands plant. Now you're gonna walk back. Oh, yeah. Mixing it up, Rachel. Mix it up. Walk back into a CAC or toes are gonna face up, opening up these inner thighs. Yep. Walk back up. Mixing it up on you. That's good. Good for my brain, right? Good for your brain. Step back. Left foot outside left hand. Easy twist hands plant. Now walk it all the way back to the other side. Toes pop. Opening up those inner thighs. Cossack. Nice work. Bring it back to center. Plant and step back. Little action. Drop the belly. Lift the chin. Wag the tail. Nice. Reverse dance. Fine. Goes up towards the ceiling. Tuck. Awesome job. From here, come into a kneeling position. Right foot forward, left toes back. Tuck the left toes under. Give me a split lunge. Down and up. Down and up. Split lunge. Nice. Right there. Down, up, down. Up for four. Dropping that back knee to the ground. Shoulders stack over hips. 2, 1. Take it all the way down. Big reach up. Tuck the tailbone. Nice. Bring it back down and switch. Left foot up. Tuck the right toes under. Split lunge. Lift off. Drop the back knee down and lift. Back knee down and lift right there. Down and up. Driving through that front foot. Give me four. Nice. Three. Back knee hits the mat in two and one. Drop it down. Big reach. Nice. From here, you're gonna go back to all fours. This time, take the knees nice and wide. Frog rocks if you can. You're going to push the hips back. Open up. Little frog rock to open those hips. Love a good frog rock on leg days. Nice. Right here, you want to add. You can drop the hip. Alternate. Drop the hip. Nice. Bring that heel off the ground. Little hip rotation. Look at that hip mobility. You know, I work on it every day. I work on it every day. Walk it in. Nice work, team. All right, stand it up. Nice. You ready, Rach? You good? You feeling good? Yeah. Feeling good about it? All right. We're gonna get right into it today, you guys. It's quick, it's dirty, it's effective. I'm gonna put my glute band on for the first two moves. You have a basic squat and a deadlift. You can leave the glute band on or not. I'm gonna place it 6 inches above my knees. Nice tension on there. I'm gonna grab my heavy weights I want to use. You're gonna hold each dumbbell at the side. You could always go goblet if you had to. You only had one heavy weight. And you're just gonna give me squats for 12 reps right there. Down and up. Squats for 12 reps. You ready, Rach? Let's go. Let's go. We count them out in three, four, two. Let's go. So take it down. Push the floor away. That's one. You got 12. Nice. I like to count backwards. So we're at 10. Nine. Awesome job. Give me eight. Seven. Yes. Six. Halfway. Keep pushing that ground away. Nice. Final four. Three, two, and one. Nice. Now, you can walk those feet in a little bit if you need to. You're going to crush some oranges in your armpit. Hold these heavy weights here. Now we're going to Break at the hips. Hinge, hinge, hinge. Stand tall. Classic standard deadlift. Soft bend in the knees. We go in three, two. Let's go. Hinge, hinge, hinge. You got 12 of them. If there was a workout to choose to increase your weights for leg day, it would be this one. I would try and go heavy. The reps drop. Can you hold onto the same heavy weights the entire time? As we drop reps with each set, you only got five moves. Hitting everything from squat to deadlift to lunge. Really building those glutes right here. Nice work. You got four left in the tank. Four left in the tank. Go. Four. Nice work. Three. Awesome job. Give me two. Crush those oranges. And one nice flat back. Awesome job. Now I'm going to lose the band. If you got the band on, I'm going to go Bulgarians. Rachel has your option. It's a classic split lunge. Two feet on the ground. Use two weights or one. All right, so I'm going to set myself up. One foot forward. Doesn't matter, shoelaces down. We're going to do 12 reps per leg. 12 reps in three, two. Let's go. So lunge and drive through that front foot. Nice. You got 12 each side. It's going to be big and powerful. Bulgarians always really dig into that glute. I don't know if this was like one glute exercise when I said this is the mother of all glute moves, it would be this for me. How about you, Rach? Yeah, I mean, it's just brutal for a reason, you know? Oh, yeah. Really digs deep. A lot of length into these glutes. Two more down. You got one more down. Now you're going to switch your feet. Switch your feet if you're with me. Shoelaces down. 12 reps. Other leg. We go in three, two. Let's go. Down, up. Come on. Quick and dirty, yet so stinking effective. Dropping that back into the ground, creating a lot of length to that glute and then driving up. Think about lengthening on the way down that front glute. Lengthen through that muscle, then contract and squeeze it on the way up. Or someone once told me, make a fist with your front butt cheek. And man has that visual. Just stuck with me. Nice work. You got two more in the tank. Down, up. One more. Down, up. That's 12. Yes. Team. Grab two weights again if you want them curtsy lunges. So you're just going to alternate. Weights are at the side. Step back, curtsy Step back, curtsy. If that doesn't feel good for you, go ahead. Just give me an alternating step. Back lunge or front lunge? Curtsy lunges. 12 reps total. Really? Only six per side. Here we go. In three, two. Let's go. You got 12. 11. Yes. 10. I know we had some people. Samantha, specifically super pumped about having a rep drop leg workout. She said yes. Finally, a rep workout. I love that. I can adjust my weights based on the rep count. Good chance to go heavy. Samantha, we made this one for you. Let's go. Nice work. Come on, two more, two more. One more each way. One and two. Nice work. All right, now I'm going to take my weights, put them like this. Grab a glue band. I'm going to wrap it around. We're going hip thrust if you're with me. Glute bridge if you're with Rachel. This is. I love this hack. Fun hack. Yeah. Take a heavy glute band, put two weights in it, load your hips. It's like having a barbell at home. Yes. Making those hip thrusts harder. All right, you got 12 hip thrusts or dumbbell glute bridges. We go in three, two, squeeze. Hold at the top. Lower with control. We're not necessarily, like, ripping out these 12 reps, right? I want each movement to be really intentional. You've got a short amount of time and five moves you're going to do times four sets. I want you to do each move with a lot of intention. Drive through those heels, hips, hold high at the top for a second. Hold, squeeze. Nice. These two 25s on each sound side with this glute band, it's going to make these a whole lot harder than just doing them with no weight. Come on. Yes. Two more in the tank. Let's go. Drive. One more in the tank. Let's go. Drive. Lower with control. Awesome job. Back to the top. Those are your five moves. Okay? You did the 12 reps. We go down to 10. Grab a quick sip of water, dropping down to 10 reps per move. Squats, deadlifts. Option to put that band back on your legs. If you're with me, it goes six inches above the knees. Band or no band, you're on to 10 reps. Goal is to try and stick with the same weights you use. Okay. The entire time, if anything, with the rep drop. Can you increase your weights? No. Ten. Ten squats in three, two. Let's go. Ten squats. Down, up. We'll link the arm version of this below in the description for you guys, because you Loved it so much. And that's how we decided to film the leg version. The arm workout got so much love. Called it a quick express workout. And that's what this is, too. A quick and express way to really fatigue and exhaust the lower body in a short amount of time. Heavy weights. One more. Whoo. 10 reps goes fast. Deadlift for 10 hips. Hinge. Crush the oranges. Soft bend. Three, two. Hinge, hinge, hinge, hinge. Push that floor away to stand tall. Hinge, hinge, hinge, hinge. Push that floor away. Stand tall. Yes. Team, one rep at a time. 10 reps total. Second set. What are we going to say for the fourth set, Rach? We usually say third sets. The best is four set. I know. We have to come up with the rhyme. Fourth set, I don't know. Not a lot. Rhymes with four, right? Right. I got nothing. Let us know in the comments. Come up with an idea. You got two more. Down, up. You got one more right here. Down, up. Nice work. You're with me. Band is off. Band is off. 10 per leg, Bulgarians. 10 per leg. Split lunge. Pick your level. Pick your leg. Set yourself up. 10 in three, two. Let's go. Down, up. 10. See, whenever I can't see you, it feels like one of those, like, twin tests to me. I'm like, how aligned are our brains right now? Am I synced with you? I don't know. Crushing it. You're crushing it, Rach. Yes. Team, come on. 3, 2, and 1. Switching legs, switching legs. Whoo. Bulgarians is where the shake comes in. We go in three, two. Let's go. Come on. 10 per leg. Nice work. Nice work. Yes. Team. Come on. This is five. Puts you halfway. Five more. Go. Five. Yes. Four. Drive through that foot. Come on. Final. Three, two and one. Quick shake. Grab your second dumbbell. Ten curtsies, five per leg. Ten curtsies, five per leg. Wrap that left leg around. We go curtsy lunge in three, two. Let's go. Curtsy for one, two. Nice work, team. Three, four. You got this. Five. Building those glutes. Six. Strong lower body. This is your foundation. Your foundation for everyday movement. Two more. Nice finish here. Yes. Team weights up. I'm going to rack them. Get my glute band back around. Okay? Nice, thick, heavy glute band you want for this. Don't try and do this with those rubber bands. Need a nice thick fabric band for these hip thrusts. Okay, here we go. Weights are loaded. Heels are tight. Hip thrust for 3, 2. Let's go. 10, 10, 9. You got this 8. Stay with it. 7. Awesome job. 6. Hold and squeeze at the top. Yes. Nice work, team. Last three, two, one. Am I one short. We got one more. One more. I was counting wrong. One more. There you go. Corrected me off camera. She's like, no, no, don't. You're not done yet. All right, that's just two rounds through. You got two more to go. Good news is you're down to eight. You're down to eight. Grab a quick sip of water. Down to eight. This is the point of the workout I love because it starts just flying. It just goes faster and faster. So quicker. So quick and effective. This workout is here with me. Glute bands back on. You got eight heavy squats. Maybe it's your chance to go heavier here. If you're not feeling the fatigue yet, you only got two rounds left. Can you go heavier? We go eight in three, two. Let's go. Give me eight. Seven. You got this. Six. Stay with it. Five. Four. Three. Push that floor away. Two. Make it big and strong. Come on. One. Nice. Deadlift. Crush the oranges hips. Push back in three, two. Go. Go. Eight. Inhale, down. Exhale. Push the floor away. Just stand straight up. Keep those dumbbells nice and tight. They should be gliding right along the shins. Gliding. You got this. Yes. Team. Strong glutes and hammies for three or two and one if you're with me. Set it down. Glute band comes off. We are excited to only have eight Bulgarians, right? Toughest move of the workout, in my opinion. Yeah. Yep. Eight per leg. Eight per leg. Pick a leg. Put one forward. Shoelaces down in the back. We go in three, two. Let's go. It's basically because it's a unilateral movement. All that weight is in this. This glute right here. Come on. Three, four. Halfway. I love being halfway. Come on. You only got four. Three, two. One more. One more. Down, up, down, up, down, up. Switch it out. Yes. Team, switch it. Eight. Other side. In three, two. Let's go. Down. Up for eight. This is also like a grip strength challenge always. Every leg workout is a grip challenge. We know that grip strength is also an indicator of longevity, so also lots of benefits coming from that too. Come on. You got three, two, one more. Down, up. Yes. Rachel, nice work. Way go. All right, eight for the hip thrust. Rack em right. What? Curtsies. Yep. Good thing Rach is here. Good thing Rach is here. She's about to omit moves. Eight curtsies in three, two. Let's go. Wrap and tap for eight. All your blood is in your legs, not in your brain. It's not your fault. Six. This is true. Five. Four, three, two. Yes. Rachel. One. Man, those eight reps, they start to fly, doesn't it? Eight reps starts to fly. It's like the sweat starting to fly right here. Here we go. Glute bridge or hip thrust? You decide. Here's me back, top of the shoulder, blades resting on the mat. We go eight. Here we go. Rachel's go down, out from here. Let's go. Go. Eight. Seven. You got this. Six. Hold and squeeze. Five. Nice work. Four. Stick with it. Three and two and one. Set it down. Nice work, team. You got one more time through. Four set, Rach. We're gonna call this one. Four step, best set. Four set, best set. Four step, best set. Here we go. Find those weights. Band on is optional. You only got six. Six. It's the speed round. It's the lightning round. Six squats, six deadlifts. Let's finish strong, team. Come on, grab those weights. We go six in three, two. Let's go. Down, up. Give me six. Right here. Give me five. You got this. Four. Stay with it. Three. Awesome job. One more. One more. Down, up. And you're out. Deadlift for six. And three. Two. Let's go. Hinge, hinge, hinge. Nice work. Come on. Squeeze at the top. Stand straight up. Nice. 3. Halfway. 4. 5. Yes, team. 6. Loop band is off. Loop band is off. Split lunge or Bulgarians. Six per leg. Six per leg. Strong and powerful. One leg at a time. 3, 2. Let's go. Let's go. Down. Up for 6. 5. Aren't you glad it's a rep drop and not a rep build? Oh, yeah. Yes. Nice work. Last one. Down, up. Switch your leg. That goes so fast. 3. 4, 2. Let's go. Go. 6. Nice. 5. Awesome job. 4. Stay with it. 3. Nice work. 2. One more. One more. Down, up. And you're out. Whoo. Curtsies, curtsy. Grab that other weight if you can. Yellen, curtsy, curtsy for six. Three per leg. Knock it out. In three, two. Go. Six. Five, four, Three, two. One more. Down, up. Yes. Team finish. Glute bridges and hip thrusts. Glute bridges and hip thrusts. You got six, you got six. Great way to finish a glute building workout, let me tell you right here. Hip thrust and glute bridges. We finish it in three, two, lift. Six. Five. You're gonna hold at the top. Four. Isometric burnout in three. You got this. Two. And just hold it Here, hold it here. Yes, you can get your highest point. And hold, hold. You got this. Yes, you can. Come on. Activate those glutes and hammies. Final push. Final burnout. It's right here. What would it look like If I said 10 more seconds? Yes, you can. Hang in it for 10. Nine, eight. You got this. Seven, six. Can you lift one more inch for five, four, three, two, one. Set it down. Recover. Whoo. Yes, team. Nice work. Work. Hello, glutes. We did it. Let's stretch quick. Stretch quick. Cool down finisher. Right here. Sitting right on your butt. Legs are long. Take your right leg, Wrap it around. Now you're going to pull that knee up towards your chest. Yeah, you feel that glute? Feel that glute right there. We're going to stretch it. Stretch the glutes. It's one of my favorite glute stretches right here. That was truly a glute building workout. Quick and dirty, quick and effective. This ankle is going to stay right here over the left knee. Now you're going to slide that left heel towards your glute. Sit up nice and tall. Seated. Figure 4. We're hitting a little bit more of that right outer glute, right outer glute. You could roll at this ankle. Nice work, team. Quick and dirty. So simple. If you like, it works. Yeah. You want an arm workout to match it? We're going to link it below in the description. It works. It works. Basic moves because they work. Okay. Both legs are going to go long sitting up on your sit bones. Give me a big inhale, reach up, exhale. Hinge, hinge, hinge, hinge, hinge, hinge. Hold here. Really lengthen, really lengthen. Reach those fingertips. Now collapse and reach for the toes. Ooh. Round out through that spine. Feel that low back release. Awesome job, team. Awesome job. Nice work. Same thing. Other side. Sit up. Left leg is going to come over. Give that left knee a nice squeeze, releasing through that glute right here. This left ankle is going to cross that right knee. Right heel is going to draw towards your glute. You're going to sit up tall. Give me that outer glute stretch right here. I just have to show you this because it's one of my favorite. A lot of people complain about low back pain with lower body, specifically squats, deadlifts, lunges, if that is you. Check out this move. Drop over to the side, take your left elbow and reach it all the way to the ground. Do you feel that low back release? It should feel so good. We didn't do it on the other side. So we'll do it on the other side real quick, but bring it back up. If you struggle with low back pain during leg workouts, this is a great move for you. So you're just gonna drop all the way over in this pretzel position and drop the elbow to the ground. Oh, that feels so good for the low back. I love that one. After a leg day, way to go. Thanks for showing up, working hard and sweating with us. We'd love to see you back on the mat for another workout soon. Awesome job knocking out that glute workout. If you loved it, hit subscribe to my YouTube channel. I've also queued up the arm day version just like it right here. Otherwise, you can find my N3 entire 2 week strength building challenge in this playlist right here. Have a great day.