This 30-minute Bodyweight Workout will Hit your Legs, Bum & Tum

The best butt workout you can do at home. Tighten and strengthen your lower body with just six moves.
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Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
from 30 min

Muscles used


This is a 30-minute workout to target your legs, butt, and core. It trains all your large muscle groups.

This workout strengthens and builds your muscles. The workout is based on the classic muscle-building system. Depending which muscles are being targeted, you’ll do between 10 and 15 repetitions of each exercise.

You’ll work out in sets. This is a station workout, so you complete all the sets of an exercise (there are 6 in total) before moving on to the next. After each set there is a break of up to 90 seconds. When you have completed all of the sets in one exercise, move on to the next one.

The last exercise is a holding exercise. Hold it for 30 seconds. If the plank on your knees is too easy for you, you can do an elbow plank instead. Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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This 30-minute Bodyweight Workout will Hit your Legs, Bum & Tum
1. Sumo Air Squats
10 reps
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This foodspring video shows you how to do sumo air squats correctly. Sumo air squats are squats with feet spread wide apart. Squats are one of the most effective exercises for the legs. They also target and strengthen the glutes, the core, and the hip adductors. Stand with your feet shoulder-width or wider and turn your toes slightly outwards. Bend your knees, bringing your hamstrings downwards and backwards and your arms forward. Stop when you can no longer hold tension in your back. Use the strength of your legs to push yourself back up to standing.
2. Alternating Lunges
20 reps (10 per leg)
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This foodspring video shows you how to do alternating lunges correctly. Forward lunges are a great workout for your leg muscles. The focus here is on the quads and the glutes. Stand up straight and set your feet hip-width apart. Step one foot to the front and bend your knee, which will lift your back heel off the floor. Make sure your upper body stays upright and doesn't lean forward. Bring your leg back to your body and start the whole thing again with your other leg.
3. Glute Bridges
10 reps
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This foodspring video shows you how to do glute bridges correctly. Glute bridges focus on your spinal stabilizing muscles, lower back, hamstrings, and glutes. Make sure not to arch your back at the top of the movement. Your shoulderblades should lift slightly off the floor with the upward motion.
4. Knee Push-Ups
10 reps
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This foodspring video shows you how to do knee push-ups correctly. This easy exercise is especially good for beginners, as it puts about 50% less weight on the upper body and arms. The most important thing is to follow the same rules as for classic push-ups. Make sure you keep your back, abs, and glutes tight the whole time.
5. Crunches
15 reps
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This foodspring video shows you how to do crunches correctly. This exercise targets the vertical abs. Crunches are a great exercise for beginners. Make sure that only your shoulder blades are coming up off the floor. Your lower back should stay on the floor. Your neck should stay in a neutral position.
6. Knee Plank
30 sec.
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This foodspring video shows you how to do knee planks correctly. Knee planks are a great way to start with the plank for beginners who don't yet have enough core strength for the classic version.Start in the same starting position as a plank, but leave your knees on the floor. Even though you've got your knees supporting you, stick to the same guidelines: Your elbows should be under your shoulders, your abs should be tight, and your glutes should keep tension to support your weight.
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