30 Min LEGS AND GLUTES WORKOUT at Home | Ankle Weights Optional

Hello everyone! This is a 30 minute follow along at home workout hitting the quads and hamstrings with focus on the glutes! The exercises are each performed for 50 seconds with 10 seconds to get ready for next exercise. The workout is split into 3 parts. The first 10 minutes is on the mat with glute focused movements. During these exercises, try to control the movements, really squeeze the glutes at top of contraction and lower with control. Following this, we will be standing for squats and lunges with some accessory work targeting the quads, hamstrings and different areas of the glutes. The last ten minutes is simply a repeat of the first ten minutes where you are on the mat for glute work. Again, try to focus on the squeeze at top and control throughout. Balance is an important part of the standing exercises. Try to control the movements and lifts as best you can! This is challenging! The exercises are as follows: STRAIGHT LEG LIFT STRAIGHT LEG L