Lower Body Exercises - Bodyweight Workout

Monday, March 8 2021 4:35 PM
By Ellen Healy

Bodyweight Workout for your Lower Body

We've got an amazing body weight workout for you today! One that will fire up those legs and booty! This lower body bodyweight workout is perfect for both men and women, for levels beginner, intermediate and advanced!

 At home lunge workout

Part 1

Forward Lunge - 20 each single leg

Stand tall with feet hip-width apart and engage your core. Take a big step forward with your right leg and shift your weight forward. Lower your body until your right thigh is parallel to the floor and your right shin is verticle. Press into your right heel to drive back up to starting position. Complete 20 per leg.

Pulse Lunges - 15 each x4 rest 90 sec

Same as the above move, but instead of driving back up to starting position, make little pulses up and down for 15 times each leg for four sets. Rest a minute and a half in between.


Part 2

Plank to Pushup - 15 full rounds 

Start in elbow plank position - on your forearms in 90-degree angles with your legs extended supporting your lower body, and with you facing the floor. Keeping your forearms and feet shoulder-width apart, flex your abs and glutes, keeping your head and neck in neutral. Slowly put your hands on the ground one at a time, until you are in a push-up position. Hold for a few seconds and then lower yourself back down by placing one forearm on the floor at a time. Do this for 20 reps total,  starting on your right side for 10 reps and then your left side for another 10.

180 Squat Jump - 12 reps x3 rest 60 sec

Start with your feet shoulder-width apart. Perform a regular squat, where you bend your legs with your core engaged. Then jump explosively, and spin around 180 degrees. Continue squatting, jumping, and spinning. Making circles over and over.


Part 3

V-up - 15 reps total

Lie down on the floor on your back with your arms extended. Reach your arms up above your head and raise your legs. It will look like your body is forming a V from the side. Tighten your abs as if you’re bracing a punch. Hold this position for a second and release back down. Repeat for a total of 15 reps.

 Skaters - 20 reps x3 rest 45 sec

With your knees bent and your back leaning forward, leap on alternating feet from side to side. Jumping from one foot to the other, pump your arms to help propel each jump. Continue alternating feet (10 per side) for a total of 20 reps. Do this three times with 45 second rests in between. 


Part 4 

Bodyweight Reverse Lunge - 10 reps each leg

Much like the lunges before, start standing tall with feet hip-width apart. Instead of stepping forward, step back! Do 10 reps each leg.

 Butt Kick - 40 total x3 rest 60 sec

Run in place, kicking each cheekster. Do a total of 40 (20 kicks per side) three times. Rest a minute in between.


Part 5

Square Squat Jump -10 total 

Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat and then leapfrog forward into a new squat. Leapfrog to the right and perform another squat, leap back and you guessed it, another squat! You will be forming a square, and each time you do, that will be counted as one. Make the square a total of 10 times.  

High Knee Run - 40 total x3 rest 60 sec

Stand tall with your arms at 90-degree angles, palms faced down and forearms parallel with the floor. Run in place raising your knees up high. Do a total of 40 (20 each knee) three times, with a minute of rest in between.


Want another lower body workout or is it time to stretch? Here you go!

Lower Body Bodyweight Workout 2
Lower Body Stretch 


Ready for more workouts? 

There are so many at-home workouts for you to choose from, designed for all ages and skill levels!

At-Home Workouts


Recorded Group Exercise classes, fitness tips and so much more can be found with Genesis Go! Check it out!

 Want to get the most out of every workout AND avoid gym injury? Check out this blog on common workout mistakes and how to avoid them.

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