Uploaded June 2025 | Updated September 2026, 1 week ago
In this lower-body strength training workout, we are building both strength and definition! To accomplish our goal of building muscle and definition, we will follow a structure with four rounds and four exercises in each round. Each round will have a major focus on the legs, glutes, and thighs!
20-MINUTE LEGS, GLUTES, & THIGHS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- TO maximize this workout aim to lift heavy to moderately heavy relative to you! I used a range from 15lbs to 25lbs/ 6.8kg to 11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- ANKLE WEIGHTS
STRUCTURE
4 ROUNDS - 12 DIFFERENT EXERCISES
EXERCISE 1 & 4: 60 SECONDS
EXERCISE 2 & 3: 45 SECONDS
REST: 10 SECONDS
ROUND BREAKS: 30 SECONDS
EXERCISE LIST
-LOW SQUAT
-GOBLET SQUAT
-SUMO SQUAT W/PULSE
-SUMO ROMANIAN DEADLIFT
-SINGLE-LEG RDL (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-STATIONARY LUNGE (L&R)
-HIP THRUST
-NARROW HIP THRUST W/PULSES
-ABDUCTION
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
In this lower-body strength training workout, we are building both strength and definition! To accomplish our goal of building muscle and definition, we will follow a structure with four rounds and four exercises in each round. Each round will have a major focus on the legs, glutes, and thighs!
20-MINUTE LEGS, GLUTES, & THIGHS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- TO maximize this workout aim to lift heavy to moderately heavy relative to you! I used a range from 15lbs to 25lbs/ 6.8kg to 11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- ANKLE WEIGHTS
STRUCTURE
4 ROUNDS - 12 DIFFERENT EXERCISES
EXERCISE 1 & 4: 60 SECONDS
EXERCISE 2 & 3: 45 SECONDS
REST: 10 SECONDS
ROUND BREAKS: 30 SECONDS
EXERCISE LIST
-LOW SQUAT
-GOBLET SQUAT
-SUMO SQUAT W/PULSE
-SUMO ROMANIAN DEADLIFT
-SINGLE-LEG RDL (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-STATIONARY LUNGE (L&R)
-HIP THRUST
-NARROW HIP THRUST W/PULSES
-ABDUCTION
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
