If you want legs and glutes that feel as good as they look – strong and toned – then this no-equipment leg workout from PT Chloe Thomas is for you.

WORDS & IMAGES: CHLOE THOMAS.

Whether you’re at home, on holiday, or just need a quick burn without stepping foot in a gym, this workout will fire up your glutes, quads, hamstrings and calves using just your bodyweight! It will take you 30 minutes and can be adapted to any level. Working on your lower body isn’t just about appearance, remember.

Strong legs support your joints, metabolism (by increasing your BMR), improve posture, and enhance overall performance. This supports you when hiking hills, when running or when just chasing the kids! You don’t need machines or fancy kit to see real results. Just your body, a little space, and consistency. I would suggest doing this workout 2-3 times a week for great results.

Make sure you always warm up before a workout and cool down after to avoid injuries.

5-circuit workout

  • 40 seconds on each exercise
  • Rest 30 seconds between each exercise
  • Do as many reps as you can on each round
  • Rest 90 seconds between each circuit

Step ups

This move strengthens your quads, glutes, and hamstrings while improving balance and stability. All you need is a step or bench.

  • Standing in front of a step or bench, place one leg onto the step (A).
  • Powering through your stepping leg, drive up, taking your trailing leg off the ground (B). Make sure to alternate your legs and drive through your heel to engage your glutes. Do the moves at a steady pace, and engage your core throughout.

Reverse lunges

These are easier on the knees than forward lunges and help build strength evenly in both legs. They target glutes, hamstrings and quads, and help balance and coordination.

  • Step one leg back behind you (A), and with balance, lower both knees to a 90° angle (B) and then return to standing. Alternate legs.

Single leg glute bridges

These really fire up your glutes and hamstrings while also strengthening your core. Doing this on one leg helps stability, balance, and pelvic control.

  • Lie down on the floor or a mat and lift one leg off the ground, toes pointing toward the sky.
  • Power through the heel of your grounded foot to lift your hips straight up. Make sure to squeeze the glute and your core throughout, and don’t arch your back or overextend.
  • Pause, before returning your hips to the floor, and repeat for half the time before switching legs.

Lateral lunges

Side lunges are good for your inner and outer thighs and also work your glutes and quads. They help your mobility and strength in different planes of motion, rather than just forward and back.

  • Step out to one side, bending the knee and keeping the other leg straight.
  • Then push back up to standing, and as you push back up, squeeze the glute of the working leg. Repeat for half the time on one side, then switch legs.

Bodyweight squats

These are a great lower body staple that targets your glutes, quads, hamstrings, and core. They help build strength and improve your joint health and balance.

  • Stand with feet shoulder-width apart and then lower your hips back and down, keeping your chest up. Make sure to not let your knees cave in. Go as low as you can without heels coming off the ground.
  • In the squat position, squeeze your glutes, then rise up to starting position. Repeat.

Chloe Thomas is a PT, women’s health and mindset coach, walking expert and the founder of online holistic coaching platform Chloe Inspires Coaching, which covers nutrition, fitness, breathwork, mindset and counselling. Find her at chloeinspires.co.uk and visit her walking account at @kentandsussexwalks.