35 Min No Squat Leg Workout | Knee Friendly + Glute Focus

📱 Train with me in the GFG app (structured programs, music-free versions, cast to your TV): https://my.playbookapp.io/penny-barns... Build stronger glutes and hamstrings without squats, lunges or jumping in this 35-minute knee-friendly leg workout. Heavy bilateral lifts, targeted unilateral work and a fiery booty-band floor circuit will challenge your lower body, improve strength and balance, and give you a serious glute burn without relying on knee-dominant moves. 🔥 🔹Zero squats and zero lunges, so your knees get a break while your legs still work hard 🔹Heavy standing hinges first, then single leg and booty band work 🔹Down to the floor for a targeted glute burn and a quick finisher 🔹35 minutes and you're done I used 2 x 8kg/17.5 lbs, 2 x 12.5kg/27.5 lbs and 1 x 20kg/42 lbs dumbbells plus a light mini band but you may want to use something lighter or heavier depending on your fitness and strength level. 📋 KNEE FRIENDLY WORKOUTS PLAYLIST →    • Knee Friendly Workouts   ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar — planned for you, done for you. 👉 https://garagefitnessgirl.com/calendar 🛒 SHOP MY PROGRAMS 👉 https://www.buymeacoffee.com/pennyb ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ PAID THINGS: 💪 Join my Inner Circle — ad-free workouts + extra sessions for the die hards    / @garagefitnessgirl   📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💪 EQUIPMENT NEEDED: Dumbbells (a light pair, a medium pair and one heavy dumbbell) Light mini band Chair or wall for balance Optional: mat, water, towel ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱ FORMAT: ~ Block 1: 4 moves | 2 rounds | 45s work / 15s rest ~ Block 2: 6 moves | 2 rounds | 35s work / 15s rest ~ Block 3: 4 moves | 2 rounds | 40s work / 15s rest ~ Finisher: 4 moves | 2 rounds | 20s work / 10s rest ~ 35+ minutes total including warm-up & cool-down 🔥 Burn: ~259 calories (approx.) ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🧠 SET YOUR FITNESS WATCH TO: "Traditional Strength Training" or "Weights" depending on your weights, pace, and intensity. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📋 WORKOUT DETAILS: Warm Up 1️⃣ Butt Kicks 2️⃣ Hamstring Sweeper 3️⃣ Lateral Leg Swing (L) 4️⃣ Lateral Leg Swing (R) 5️⃣ Plank Walk Out . Block 1 — Standing Posterior Chain 2 Rounds | 45 secs work / 15 secs rest 1️⃣ RDL | 12.5kg/27.5 lbs 2️⃣ Good Morning | 12.5kg/27.5 lbs 3️⃣ Sumo Deadlift | 20kg/42 lbs 4️⃣ Hinge Swing | 8kg/17.5 lbs . Block 2 — Standing Unilateral + Booty Band 2 Rounds | 35 secs work / 15 secs rest 1️⃣ Single Leg Deadlift (L) | 8kg/17.5 lbs 2️⃣ Single Leg Deadlift (R) | 8kg/17.5 lbs 3️⃣ Standing Abduction (R) | 8kg/17.5 lbs 4️⃣ Standing Abduction (L) | 8kg/17.5 lbs 5️⃣ Banded Donkey Kick (L) 6️⃣ Banded Donkey Kick (R) . Block 3 — Floor Glute Burn 2 Rounds | 40 secs work / 15 secs rest 1️⃣ DB Frog Pumps | 20kg/42 lbs 2️⃣ DB Banded Glute Bridge | 20kg/42 lbs 3️⃣ Fire Hydrant Kick (L) 4️⃣ Fire Hydrant Kick (R) . Finisher 20 secs work / 10 secs rest | 2 Rounds 1️⃣ Banded Glute Bridge Abduction 2️⃣ Banded Glute Bridge Hold *10 secs rest 3️⃣ Reverse Plank Crunch 4️⃣ Reverse Plank Hold *10 secs rest *Workout Complete 🔥 Burn ~259 Calories ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱️ TIMESTAMPS: 0:00 Intro & Workout Overview 1:44 Warm-Up 4:04 Block 1 – RDL, Good Morning, Sumo Deadlift, Hinge Swing 12:52 Block 2 – Single Leg Deadlift, Standing Abduction, Banded Donkey Kick 23:07 Block 3 – DB Frog Pumps, DB Banded Glute Bridge, Fire Hydrant Kick 33:02 Finisher – Reverse Plank Crunch & Hold 34:02 Cool-Down 35:53 Workout Complete ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🛍️ Amazon Storefront: https://a.co/d/0htzczaG 🎧 Epidemic Sound: https://www.epidemicsound.com/playlis... ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📲 STAY CONNECTED: YouTube:    / @garagefitnessgirl   Instagram:   / garagefitnessgirl   Website: https://www.garagefitnessgirl.com Inner Circle:    / @garagefitnessgirl   💬 Drop a comment below: 👉 Which move lit your glutes up the most: the frog pumps, the donkey kicks or that finisher? Got questions or business enquiries? 📧 penny@pennybarnshaw.com #garagefitnessgirl #kneefriendlyworkout #gluteworkout #womenover40 #buildmuscle