Bodyweight Workout for your Lower Body

Part 1

Bodyweight Squats - 25 reps 

Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat using only your body as weight 25 times.

Reverse Lunge - 10 each leg x4 rest 30 sec

Stand tall with feet hip-width apart and engage your core. Take a big step backward with your right leg and bend your knee until it gently taps the floor. Press into your right heel to drive back up to starting position.

Part 2

Bench Pistol Squat - 10 each leg ( find something to hold onto for balance)

Find a chair, a bench, your bed, whatever is low enough and sturdy enough to support you if you were to fall! Stand with your back facing whatever you choose to use. Stick one leg out and perform a squat. Using balance and strength, stand up. You can find something to hold, like a broom handle or stick for balance.  Do 10 on each leg.

Lateral Lunge with Toe Touch - 10 total x4 rest 30 sec

Stand tall with your feet hip-width apart. Step to the side with your right leg and touch the right foot with your left hand, squatting down into a lateral lunge. Explode to the other side and repeat for a total of ten. Do this four times with 30-second rests in between.

Part 3

In and Out Squat Jumps - 20 total 

Stand with your feet together. Bend your legs, jump up, and sperate your feet in mid-air. Land with your feet wider than your shoulder, lowering yourself into a squat. Jump up and out of the quat, landing pack into starting position. Do a total of 20 in and out squat jumps.

Pulse Squats - 15 total x4 rest 30 sec

Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat and pulse up and down 15 times. Do this four times with 30 seconds of rest in between.

Part 4

Glute Walkouts - 10 reps total (5 on each leg)

Stand shoulder-width apart. Bring your left ankle to sit on top of your right knee and squat down holding your balance. Remove your left ankle placing it down as you step forward. Do this on each leg to count as one. Do five reps in total.

Squat Holds - 30 sec x4 rest 30 sec

Get into squat position and hold for 30 seconds. Do this four times, resting 30 seconds in between.

Part 5

V-sit with Toe Reach – 10 reps total

Lie flat on your back on the floor. Raise your arms and legs so that your body forms a V from the side. Reach for your toes, and release back down. Repeat until you have finished 10 reps.

Glute Bridge - 20 reps x4 rest 30 sec

Lie on you back with your knees bent at 90 degrees. Your feet should be hip-width apart and close to your butt. Lift your hips off the floor and hold at the top for a moment. Slowly release down. Do this 20 times, rest for 30 seconds and repeat for a total of 4 sets.

Done!

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