At-Home Lower Body Workout

Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. Read our Editorial Guidelines.

Lower Body Workout
Lower Body Workout

If you don't have dumbbells available for this at-home workout, just using your bodyweight is great. You can focus on muscle engagement or you can even use a gallon jug instead of weights, if available.

1. Sumo dumbbell squat, 15 reps.

Stand with your feet wide, toes pointing out, holding a dumbbell upright in front of your chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels. Rise back up, straightening your legs completely and squeezing your glutes at the top of the movement.

2. Wall sit, 45-60 seconds.

Stand with your back pressing against a wall. Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor.

3. Alternating front kicks, 15 reps per leg.

Start with one foot in front of the other. Shift your weight onto your leading foot while keeping your abs tight and kicking your back leg in front of your body. Try to do 15 kicks on your right leg and then switch to your left leg.

4. Dumbbell lunges, 15 reps per leg.

Stand with your torso upright while allowing two dumbbells to hang by your sides. Using mainly the heel of your foot, lower your body, then push up to the starting position as you exhale.

5. Bridges, 20 reps.

Lie flat on the floor on your back with your hands by your side and your knees bent. Your feet should be placed around shoulder width apart. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Slowly go back to the starting position as you breathe in.

Repeat the circuit 3-4 times for best results.