![\"Estimated](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/clock-regular.4ddebeb.svg\")
2 min read<\/p>\n2 min read<\/p>\n
In this household, leg day is a favorite. There\u2019s nothing quite like getting to the gym and pushing some heavy AF weight with the strongest muscles in the body\u2014leaving feeling accomplished, exhausted, and strong.<\/p>\n
But, leg day often takes awhile. It\u2019s easy to spend an upwards of two hours trying to cover all your lower-body bases\u2014and, let\u2019s face it, most people don\u2019t have that kind of time to spare.<\/p>\n
The good news: You don\u2019t need hours to build muscle and strength. You just need a smart program and willingness to put in work.<\/p>\n
That\u2019s exactly where the WH+ Muscle in Minutes workout plan comes in. In just 10 minutes, you\u2019ll tackle staple, efficient exercises that build lasting strength\u2014on an approachable schedule.<\/p>\n
Led by me, Cori Ritchey, CSCS, personal trainer and fitness editor here at WH, all five Muscle in Minutes workouts were built with flexibility in mind. Whether you have 10, 20, or 50 minutes to spare, you can build a routine that fits into your life.<\/p>\n
Press play for a hard hitting leg day that spans less time than a Friends episode. And if you\u2019re up for more, scroll to the bottom for additional workouts.<\/p>\n
![\"Two](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/06\/054921b6-5457-453e-942b-1312258ac311.png\" "\\"Two")
Watch Now: Glutes + Hamstrings![\"Video](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/06\/1782679662_189_thumb_1920x1080.0000001.jpg\" "\\"Video")
<\/p>\n
Time: 10 minutes | Equipment: medium and heavy dumbbells | Good for: glutes, hamstrings<\/p>\n
Warm Up<\/p>\n
30 seconds each <\/p>\n
Upward into Downward Dog<\/p>\n
Plank Shoulder Taps<\/p>\n
Kang Squat<\/p>\n
The Workout <\/p>\n
45 seconds of work \/ 15 seconds of rest \/ 3 sets each <\/p>\n
Hip Thrusts<\/p>\n
Hamstring Walkout<\/p>\n
Kickstand Romanian Deadlift<\/p>\n
More Muscle in Minutes Workouts<\/p>\n
Video Director Janie Booth<\/p>\n
Director of Photography Derrick Saint Pierre and Romy Rainer<\/p>\n
Video Editor Josh Archer<\/p>\n
Hair and Makeup Sara Jade<\/p>\n
Photographer Rona Ahdout<\/p>\n
Find the Perfect Women’s Health Training Program for You![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4\"){kind=icon}
![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg?primary=%2523fff\"){kind=icon}
![\"Headshot](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/06\/1782679662_910_bbcb1e23-842d-4861-8a77-a2e4cb24be4e_1669996956.file.png\" "\\"Headshot")
<\/p>\n
Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She\u2019s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men\u2019s Health, HealthCentral, Livestrong, Self, and others.<\/p>\n","protected":false},"excerpt":{"rendered":"2 min read In this household, leg day is a favorite. There\u2019s nothing quite like getting to the…\n","protected":false},"author":2,"featured_media":731642,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[315048,282542,315049,218097,979,315047,874,337,97,265529,873,223877,315046],"class_list":["post-731641","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-collection-15-minute-workouts","tag-collection-at-home-workouts","tag-collection-leg-workouts","tag-collection-wh-exclusives","tag-content-type-how-to-service","tag-contentid-5b43f6e5-0d24-4c37-b372-e35810ae37c0","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-false","tag-locale-us","tag-read_time-4","tag-shorttitle-how-to-build-strong-glutes-and-hamstrings-fast"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/731641","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=731641"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/731641\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/731642"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=731641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=731641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=731641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}