The 20-minute workout: Strengthen and tone bum muscles

The 20-minute workout: Strengthen and tone bum muscles


Woman doing a lunge on a colourful background

Want to tone and strengthen your lower body – but don’t want to spend half your day in the gym?

We’ve got you covered.

This short, sharp, 20-minute workout is designed to push your muscles, build definition, strength and endurance – all within an efficient time-period. So you have more of your weekend to do whatever you want with.

This particular workout has been designed by Henal Parmar, trainer at F45 Mill Hill and F45 Soho, and it can be done in the gym or in your living room

‘The word glutes itself originates from the Latin version of the Greek word “gloutos” which means “buttock”,’ explains Henal.

‘Not only will a glute workout improve your ability to compete in pretty much any sport, but you will also end up with an attractive rear end.’

Home workout for bum and leg muscles

Workout summary:

Group the exercises into pairs.

Alternate between two exercises for 3 sets, rest for 20 seconds, and then move onto the next pair of exercises.

Try to aim for around 10-12 reps per set.


A pair of dumbbells (start with 5kg and increase the weight as you get stronger) and a resistance band.

Goblet squat 

Stand holding a dumbbell close to your chest. 

Squat down into a 90-degree angle, keeping your chest and head up.

At the bottom position, pause and use your elbows to push your knees out, then return to the starting position.

Reverse lunge

Take a step backwards with your left foot. 

Bend your right knee until it’s at 90 degrees and lower your left knee until it is also bent at a right angle. 

Push back up and return to the starting position.

Plate sumo squat pulse

Stand with the feet wide apart, slowly squat down.

Pulse 2-3 times at 90 degrees before slowly returning to starting position.

Romanian deadlift

Stand with your feet hip-width apart and knees slightly bent. 

Hold the dumbbells in each hand and place them in front of hips with the palms facing thighs. 

Keeping the dumbbells close to your body, lower them down so they are in front of your shins.

Once they pass the knees, maintain a neutral spine and drive through heels to fully extend the hips and knees, squeezing the glutes at the top.

Jump squat

Stand with your feet shoulder-width apart.

Start by doing a regular squat, engage your core, and jump up explosively.

When you land, lower your body back into the squat position  

Band glute bridge

Select a resistance band with an appropriate strength and place it just above your knees

Lie down on the floor with the back straight against the ground and your knees at right angles.

Keep your arms at your side, press your knees out against the bands, and raise your hips towards the ceiling.

Squeeze your muscles tight, hold for 2-3 secs, and release.

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