Bodyweight & Home · Bodyweight · Intermediate

Living Room Lower Body & Glute Burn

A quad-burning, glute-activating lower body session that challenges muscular endurance and mobility using explosive bodyweight patterns and eccentric tempo control.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Bodyweight Drop Jump Squat

glutes · body weight · 4 Sets × 12 reps · 45s rest

Form Tip: Drop into a deep quarter-squat upon landing and immediately explode vertically with full ankle extension.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

All Done Swap

#2

Bodyweight Squatting Row

upper back · body weight · 4 Sets × 12 reps · 45s rest

Form Tip: Hold the bottom squat position while performing horizontal rowing contractions.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

All Done Swap

#3

Bodyweight Incline Side Plank

abs · body weight · 4 Sets × 30 sec · 30s rest

Form Tip: Stabilize through the lateral hip and gluteus medius while maintaining elevated hips.

Set 1 30 sec

Set 2 30 sec

Set 3 30 sec

Set 4 30 sec

All Done Swap

#4

3/4 Sit-Up

abs · body weight · 4 Sets × 15 reps · 45s rest

Form Tip: Engage the core to assist in posterior pelvic stabilization between leg sets.

Set 1 15 reps

Set 2 15 reps

Set 3 15 reps

Set 4 15 reps

All Done Swap