Killer Legs and Butt Workout

Maximize fat loss while toning and defining your legs and glutes.

Circuit training that utilizes added resistance is an excellent way to burn excess fat and build muscle simultaneously. In as little as 10 minutes, our killer legs and glutes workout in the gym will do just that!

This routine will maximize fat loss by combining heart-pumping exercises with muscle-sculpting moves that will leave you with beautifully defined legs and glutes. The added resistance will not only work to tone your muscles, but boost your metabolism as well! This means that you’ll burn more calories, even while at rest!

For optimal results, it is recommended that you perform this legs and glutes workout in the gym 2 to 5 times per week. Keep in mind that this workout is designed for the gym or home gym, as you will need some extra equipment.

Legs and Glutes Workout in the Gym

walking lunges legs and glutes workout

Equipment Needed: One set of dumbbells of medium weight (optional barbell for squats); leg press machine; a flat bench or step approximately 12″ to 16″ for step-ups; leg extension machine; leg curl machine.

What to Do: All fitness levels perform 12 repetitions of each move; rest 15 seconds after each move; rest one minute after each circuit. View video demonstrations below for correct form.

Beginner Level: Complete one circuit

Intermediate Level: Complete three circuits

Advanced Workout: Complete five circuits


  1. Squats (wide stance squats with dumbbells or barbell)
  2. Stiff Legged Deadlifts
  3. Dumbbell Walking Lunges
  4. Leg Press
  5. Step-ups
  6. Leg Extensions
  7. Leg Curl
  8. Standing Calf Raises

Instructional Videos for the Legs and Glutes Workout in the Gym

Proper form is imperative when performing any exercise in order to avoid injury and get the most out of your effort. Watch the videos below before beginning the workout. 

Barbell Squats (optional)

Dumbbell Squats

Stiff Legged Deadlifts

Dumbbell Walking Lunges

Leg Press


Leg Extensions

Leg Curl

Standing Calf Raises

Give the killer legs and glutes workout for the gym a try, today! We know you’ll love the way that it makes you look (and feel!) Shedding excess pounds while firming the muscle that lies beneath will leave you with seriously amazing results. We can’t wait to hear about yours!

Related: How to Set Up a Home Gym on a Budget

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D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!

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  1. This is a great routine….basic moves combined into a circuit. I love it. I was wondering if you could provide alternate exercises to the leg press, extension and curls? I am working out at home and have dumbbells and a swiss ball, but no bench. Also, is a 14" step high enough to use for step ups?

    1. Hi Merritt, Thank you! Sure…check tomorrow's Daily workout for Beginners. I'll create a workout for the lower body…at your request. A 14" step is fine for step-ups. If you're not a beginner to fitness, just increase your reps and the amount of weight you're lifting.
      ~Skinny Ms. Fitness

    1. Treasa, There's plenty of leg workouts on our site they do not require machines. Just click on Fitness at the top and look for leg workouts! Thanks.

  2. Pingback: Daily inspiration #013
  3. I just have to say… Great routine, but you should really add the glute bridge! With weights so you (barley) can do about 20 reps x3 sets. It is a killer for the butt, I have seen a differense in only two weeks. The main key to get it right, is to really fokus on the muscles in you glutes, so do it first with no weights, and hold the pose trying to relax as much as possible in your legs, only contracting your glutes!

  4. what if you have thunder legs, and just want to slim and tone them up… sort of like a ….nip tuck without going under the knife?

  5. The step at my gym is really low, probably no more than 8 inches high, and I don't feel any stretch in my muscles when using it for step-ups. Is there a move I can use to replace the step-ups? Also, I've upped my dumbbell weight quite a bit for deadlifts to the point that my arms aren't strong enough to hold the dumbbells straight for a full set. Any suggestions on making the deadlifts more difficult?

    1. Hi LG. On the step-ups add a front kick (the full leg extension will help), knee raises (leg raise exercise with a bent knee, in front single leg) or an explosive knee drive. Plyometric Lunges are also a good substitute. For the deadlifts, transition into single leg deadlifts to make them more difficult. You can also try them using a Bosu ball if your gym has one.

      Let us know how it goes. 🙂

      1. That's very helpful, thank you so much for the reply! I will be sure to give it a go at the gym tomorrow 🙂

  6. Is it ok to do each 'move' 3 times (12 reps) and then move on to next 'move' .. Instead of the circuit style? Or does is it more effective when doing each move one after the other and then repeating from the top? Thanks!

    1. It is not less effective, but it is more difficult because you will be working the same muscle from the same angle three times in a row. The circuit allows for more recovery time between sets.

  7. These really work! I did this and combined with biking and skipping rope for legs and thighs for about 2 and half months and already see the results,my legs and butt look much better!

  8. Been doin this routine for 7 months is it ok to continue and still keep results or will I need to change it up as in doing more reps with lighter weight or start a compleat my new wor

    1. Sayra, Definitely recommend switching your workouts every 4 weeks or so. This will help prevent reaching a plateau where you no longer see visible results.

    1. Monica, lie on your back with your feet on the floor. Raise your hips, squeeze your glutes at the top, and lower your hips back down to the ground.

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