This lower body workout that will help you strengthen and sculpt your legs, glutes, and core. No equipment needed just your body weight and determination! Let’s get started!
1. Tip Toe Squat
How to do it:
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Lift your heels off the ground and balance on your toes.
- Lower into a squat position while keeping your heels raised.
- Push through your toes to return to standing.
Effects: This exercise targets the quads, calves, and glutes while improving balance.
Be aware of: Keep your core engaged to prevent wobbling, and avoid letting your knees collapse inward.
2. Squat Twist
How to do it:
- Start in a squat position with feet shoulder-width apart.
- As you rise, twist your torso to the right while lifting your left knee towards your right elbow.
- Return to the squat and repeat on the opposite side.
Effects: Engages the obliques while working the lower body.
Be aware of: Keep movements controlled—don’t rush! Engage your core for stability.
3. Curtsy & Side Squat (Left Side)
How to do it:
- Step your left leg behind your right into a curtsy lunge.
- Push up and step your left leg wide into a side squat.
- Repeat the sequence on the left side before switching.
Effects: Tones the glutes, inner thighs, and outer thighs.
Be aware of: Keep your chest lifted and maintain knee alignment.
4. Curtsy & Side Squat (Right Side)
Same as above but repeat on the right side.
5. Reverse Lunge & Toe Touch (Left Side)
How to do it:
- Step your left foot back into a reverse lunge.
- As you rise, extend your left leg forward and reach for your toes with your opposite hand.
- Return to the lunge and repeat.
Effects: Improves leg strength, flexibility, and balance.
Be aware of: Control your movements to avoid losing balance.
6. Reverse Lunge & Toe Touch (Right Side)
Same as above but on the right side.
7. U-Squat
How to do it:
- Start in a wide squat position.
- Move in a “U” motion, shifting from side to side while maintaining squat form.
Effects: Works glutes, thighs, and core while improving coordination.
Be aware of: Keep your knees aligned with your toes.
8. Downward Dog & Knee Drive (Left Side)
How to do it:
- Start in a downward dog position.
- Shift forward into a plank while driving your left knee towards your chest.
- Return to downward dog and repeat.
Effects: Engages the core, shoulders, and lower body.
Be aware of: Keep your back straight and avoid arching.
9. Downward Dog & Knee Drive (Right Side)
Same as above but on the right side.
10. Glute Bridge March
How to do it:
- Lie on your back with knees bent and feet flat.
- Lift your hips into a bridge position.
- Alternately lift each knee towards your chest while keeping hips stable.
Effects: Strengthens glutes, hamstrings, and core.
Be aware of: Avoid arching your lower back.
11. Rainbow Kicks (Left Side)
How to do it:
- Start in an all-fours position.
- Extend your left leg straight and draw a rainbow shape by lifting and lowering it.
Effects: Tones the glutes and outer thighs.
Be aware of: Keep hips stable and core tight.
12. Rainbow Kicks (Right Side)
Same as above but on the right side.
13. Sumo Turn Squat
How to do it:
- Start in a wide sumo squat.
- Turn slightly to one side while squatting, then back to the center.
Effects: Works the inner thighs, quads, and glutes.
Be aware of: Keep your back straight and avoid leaning forward.
14. Curtsy Lunge
How to do it:
- Step one leg behind the other in a diagonal lunge.
- Lower your back knee toward the floor.
- Return to standing and repeat.
Effects: Strengthens the glutes and legs.
Be aware of: Keep weight evenly distributed.
15. Quick Squat
How to do it:
- Perform bodyweight squats at a fast pace.
Effects: Burns calories and boosts endurance.
Be aware of: Maintain form—don’t sacrifice technique for speed.
16. Squat & Side Kick
How to do it:
- Squat down, then as you rise, kick one leg out to the side.
- Alternate sides.
Effects: Works glutes, thighs, and core.
Be aware of: Control the kick and engage your core.
17. Step Out
How to do it:
- Start standing, step one foot out to the side, and lower into a squat.
- Return to center and repeat on the other side.
Effects: Engages thighs and glutes.
Be aware of: Keep weight in heels.
18. Side Squat & Knee Hug (Left Side)
How to do it:
- Perform a side squat.
- As you return up, lift your left knee and hug it toward your chest.
Effects: Improves flexibility, balance, and leg strength.
Be aware of: Engage core for stability.
19. Side Squat & Knee Hug (Right Side)
Same as above but on the right side.
20. Butt Kicks
How to do it:
- Run in place while kicking your heels toward your glutes.
Effects: Improves cardio endurance and leg strength.
Be aware of: Land softly to reduce impact.