If you’re searching for a demanding programme to truly work your legs and glutes, a no-equipment lower body workout might not be the first thing that comes to mind. However, it is a common misunderstanding that you need equipment such as barbells, dumbbells, or even resistance bands to engage your muscles effectively.
Lower body workout finisher
Use this lower body workout as a punishing conclusion to a leg day. Set a 6-minute timer. Perform 6 reps of each activity at the start of each minute, then rest for the remaining time. Begin a new round of exercises when the following minute begins. Continue until the timer runs out.
- Lunges in reverse
- Lunges on the side
- High knees
- Seal Jacks
Blitz quad blast
Do you have ten minutes to exercise? You can do this workout without using any equipment and still have time to spare.
The lower body workout is divided into three blocks, each with three unique exercises. You’ll do each exercise for 20 seconds before repeating it for two rounds. At the conclusion of the block, you’ll have a fast 30 seconds of rest—just enough time for us to introduce the following series before you get back to work.
Duck Walk, Up-Down Squats, Foot Fires
Reverse Lunges, Side Lunges, and Broad Lunges Toggle to Shuffle
Skater Lunges (L), Split Squats(R), Split Squats(L)
Leg Burner Circuit
Perform the six lower body workout exercises listed below in a circuit. Perform as many reps of one motion as possible in 30 seconds, then rest for 30 seconds before moving on to the next. When you’ve done the last exercise, go back to the initial move. Perform three or four circuits in total. The complete workout should last between 18 and 24 minutes.
Squat with your feet hip-width apart until your thighs are parallel to the floor, then leap as high as possible. Allow your knees to bend 45 degrees when you land, then stop for one full second in a deep squat position before jumping again.
Straight-Leg Deadlift Walking Single-Leg Deadlift Reach
Stand with your feet hip-width apart and your arms at your sides. Raise your right leg in front of you. Bend forward at the hips and lower your body until it’s nearly parallel to the floor while reaching your opposing hand to the floor, keeping your lower back naturally arched. Return to the starting position, take two steps forward, and then repeat with the opposing leg.
Stand with your feet about twice the breadth of your shoulders. Push your hips back and to the left while keeping your right leg straight. Bend your left knee and lower yourself till your left thigh is parallel to the floor. Your feet should always be flat on the floor. Return to the starting position after a two-second pause. Finish all repetitions and swap sides.
Scissor Box Jump
With your right foot on the floor, place your left foot on a box or bench. Jump up and swap leg positions in midair in one motion. Pause for one second at the bottom position before alternating to the other leg.
Hip Raise with One Leg
Lie faceup with your arms at 45-degree angles out to your sides, your left foot flat on the floor with that knee bent, and your right leg straight. Raise your right leg so that it is parallel to your left thigh. Then clench your glutes and lift your hips—your lower back will rise. Return to the starting position after a brief pause.
Drop Lunges- Alternate
Stand with your feet hip-width apart and your hands on your hips. Maintain an upright posture with your chest and eyes up, and your shoulders squared. Bend both knees and lower your body until your left thigh is nearly parallel to the floor. Return to the beginning and repeat, switching sides.