If your leg day routine has started to feel like a snooze fest, it’s time to turn up the heat with this lower-body burner. Whether you’ve got dumbbells, a resistance band, or just your own bodyweight, this 30-minute session led by fitness pro Jayen Wells will torch your quads, hamstrings, and glutes while keeping things fresh and fun. Expect a mix of weighted squats, lunges, deadlifts, and even some cardio-infused moves to keep your muscles guessing—and growing.
Warm Up Like a Pro
Before diving into the heavy lifting, you’ll kick things off with a targeted warmup to wake up those glutes. Banded squats and leg raises help activate the muscles you’re about to destroy, ensuring you get the most out of every rep. A quick round of jumping jacks gets the blood flowing, prepping your body for the real work ahead. Wells emphasizes the importance of form—no collapsing knees during squats—because proper technique means better results and fewer injuries.
Glute-Focused Firestarter
Once you’re warmed up, the real fun begins. Weighted bridges and lateral lunges take center stage, hammering your glutes from every angle. Then comes a sneaky squat variation with a cardio twist—because why not make your legs burn while your heart races? "Gotta love that metabolic burn," Wells says with a grin. This combo not only builds strength but also keeps your energy high, making the workout fly by.
Single-Leg Domination
Time to test your balance and strength with single-leg deadlifts. These not only sculpt your hamstrings but also challenge your stability, forcing your core to work overtime. Pulsing sumo squats add an extra layer of intensity, keeping tension on your inner thighs the entire time. And just when you think you’re done, jumping lizard lunges bring the heat, blending power and agility for a killer finisher.
Full-Body Bonus Burn
While this routine is all about the lower body, don’t be surprised if your arms and core feel the burn too. Holding weights during squats and deadlifts engages your upper body, and those explosive movements? Yeah, your abs are definitely getting in on the action. It’s the kind of workout that leaves you drenched but satisfied, knowing you just leveled up your leg game.
Ready to crush it? Follow along with Jayen Wells and the POPSUGAR Fitness crew for more killer routines. And if you’re looking to upgrade your home gym, check out POPSUGAR’s affordable gear at Walmart. Now go get those gains—your legs (and Instagram feed) will thank you.
