20-Minute Low-Impact Leg Workout With Glutes Burnout


Welcome to the first lower-body-focused workout of our Spring Reset Challenge! Today we’re going to complete a low-impact leg workout that also targets your glutes for an awesome lower-body burn. We’ll also incorporate a handful of creative (but totally doable) variations that are sure to keep your workout feeling fresh.

Today includes three classic lower-body exercises: lunges, squats, and glute bridges. But, to make things spicy, you’ll be trying out variations of these moves too—reverse lunges, sumo squats, and a frog pump.

Most people find reverse lunges easier than forward lunges because they put less strain on your knees and shins, plus they typically require less balance because your center of gravity won’t shift. Sumo squats use a wider stance than your standard squat—and, in my opinion, are all the more fun because of it. They fire up your inner thighs in addition to the other muscle groups that squats work, like your quads, glutes, and hamstrings.

The frog pump is the last variation we’ll try in this low-impact leg workout. Frog pumps are similar to glute bridges, but instead of keeping your feet flat to the floor and knees bent, your feet are together and your legs are butterflied out. You should feel frog pumps all over because they activate both your gluteus maximus and medius. In other words, when done properly, they’re super effective. And a heads up—they may look a little silly, but so what? Embrace the awkwardness.

The workout below is for Day 4 of the SELF Spring Reset Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.


Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That’s 1 circuit. Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.

  • Option 1: 20 seconds of work, 40 seconds of rest
  • Option 2: 25 seconds of work, 35 seconds of rest
  • Option 3: 30 seconds of work, 30 seconds of rest


  • Squat
  • Reverse Lunge (Alternating Sides)
  • Sumo Squat
  • Glute Bridge
  • Frog Pump


Hold a glute bridge for 2 minutes. If 2 minutes feels like too much, try holding a glute bridge for 30-45 seconds, and then gently lowering to rest for 15-30 seconds, before lifting your hips again.

  • Glute Bridge Hold x 2 minutes

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