7 Min a Day Glutes and Legs - No Equipment, Indoor

This 7-minute glute and leg focused workout requires no equipment and is designed for indoor training. The session consists of 9 continuous work blocks, each lasting 40 seconds, with short rest periods of 3 to 7 seconds between blocks. You'll move directly into action without a warm-up, starting with hip circles to activate the glutes and legs before progressing into a series of lower body exercises. The workout includes air squats, lateral squats, and dynamic movements like a roll back to alternating kneel-up, building both strength and endurance. Mid-session, you'll transition into overhead movements like squat to alternating overhead side bend, which engages your shoulders and core alongside your lower body. You'll also perform lateral squat walks and front-side kick combos to work your legs and glutes through different planes of motion. The combination of bodyweight exercises creates a varied training stimulus. The final two exercises are deep lunge stretches - one on the right side and one on the left - that serve as your cooldown and help stretch out the muscles you've just worked. If you're looking to fit a quick, bodyweight lower body session into your day, this routine delivers an effective training block without requiring any equipment. Chapters 0:00 Hip Circles 0:45 Air Squats 1:28 Lateral Squats 2:15 Roll Back to Alternating Kneel-Up 2:58 Squat to Alternating Overhead Side Bend 3:42 Lateral Squat Walk 4:25 Front-Side Kick Combo 5:12 Cooldown: Deep Lunge Stretch - Right 5:59 Cooldown: Deep Lunge Stretch - Left 6:39 Outro #glutes #legs #core #strength #calisthenics #7min #noequipment #homeworkout #followalong