LOWER BODY HOME WORKOUT EXERCISES Convenient, Fast, Fun!

Lower Body Home Workout Exercises

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  • Back Kick Shoulder Press - This exercise is great for balance and lower body strength. It's not meant to be done quickly, so take your time. Each...
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  • Brazilians - Brazilians have the best butts, so we stole this exercise from them to help you get an amazing butt too. The trick to this...
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  • Bridge Kicks - If you get tired of the standard bridge, you can always throw a kick in there to mix things up! This will throw you...
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  • Bridge Press - The Bridge Press is one way to keep your body guessing. It's an effective way to build posterior core strength while...
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  • Bridge Toe Touchers - This is a super advanced movement that you can do once you master the unbalanced bridge. To do this properly, make sure you ...
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  • Bridges - A bridge is to your butt and back what a plank is to your abs and hip flexors. This exercise is a great way to ensure that...
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  • Butt Kickers - These are great to alternate with high knees, either in a warm-up or during a workout to keep your heart rate up. Quick,...
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  • Butt Squats - Butt squats are a deviation from the standard squat in that the emphasis is on your butt. The emphasis of this exercise is...
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  • Calf Raises - You are activating your calves with most of the lower body exercises, but it's also good to focus on them exclusively. ...
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  • Chair Pose - The Chair Pose is an isometric exercise that hits all major muscles of the lower body, including the core. Sit as deeply in ...
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  • Clock Lunges - A clock lunge is a combination of forward, reverse, and side lunges. You lunge in circles, so from a bird's eye view it...
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  • Donkey Kicks - The donkey kick will get you perfect glutes. Make sure you squeeze your glute really hard at the top of the exercise. ...
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  • Fire Hydrant - This exercise will help shape your outer thighs and butt. Be sure to get a great flex at the top of the exercise, ideally...
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  • Hip Abductors - Bands are another great way to hit your outer thighs. You'll have to play with the bands to get the right amount of...
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  • Iso Lunge Hops - As if the iso lunge wasn't bad enough, we decided to add a hop to it! Instead of sitting at the bottom of the lunge, add a...
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  • Iso Lunges - The Iso Lunge is isometric, so you won't be moving at all during the exercise. It's a lot harder than it sounds! See how...
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  • Kickbacks - Kickbacks are a great way to target your triceps using bands. Make sure you keep your back perfectly straight as you do...
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  • King Squats - King squats are a strength-building alternative to the time-tested standard squat. Since you stand on one leg, your muscles ...
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  • Knee Stepups - Step ups are a great way to build strength above and beyond what normal squats or lunges will provide. Make sure your...
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  • Leg Wags - Leg wags are an amazing exercise for the outer thighs. See how long you can...
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  • Lunges - The lunge is one of the best lower body exercises that you can do, hence the reason you'll see so many variations on it in...
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  • Lunge Kicks - This is virtually identical to the reverse lunge, in which you step back with one leg to drop into the lunge. However,...
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  • Lunge Knees - This is the very similar to the standard reverse lunge, but instead of resetting in a standing position, your back, lunging...
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  • Lunge Press - Another variation on the lunge, adding a shoulder press gets the upper body involved in the exercise. If you happen to have ...
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  • 1-Leg Squat Reaches - While the 1-leg squat is great, it's mostly a strength builder. To engage even more of your core and challenge your...
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  • 1-Leg Squats - 1-Leg squats are an advanced maneuver that can build tremendous lower body strength. There are two variations on this...
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  • Open Squat Hops - In an open squat, your feet are a little wider than usual, with your toes pointed out. This will activate your inner thigh...
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  • Open Squats - Open Squats are similar to standard squats, except your stance will be wide and your toes will point to the outside. This...
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  • Pendulum Lunges - The pendulum lunge is a combination of a forward and a reverse lunge, alternating between the two. In this exercise, you...
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  • Pike Butt Kickers - While you use your hamstrings in nearly every exercise, it's also important to focus on them for an exercise occasionally. ...
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  • Pistol Squats - Pistol squats are the more advanced version of the 1-leg squat. The require more balance, and allow you to drop even deeper ...
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  • Side Lunges - Side lunges are a great way to activate your thigh muscles slightly differently than a standard lunge. Variety is a great...
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  • Side Step Ups - The side step up is a great variation on the standard step up. As the name implies, you'll step up and to the side to...
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  • Squat Back Kicks - This is a variation of the trusty squat, adding a kick at the top of the squat to get your glutes a little more involved. ...
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  • Squat Hops - A less impactful version of the squat jump, this gentler movement will still give your glutes and quads a nice burn, and...
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  • Step Ups - Step ups are a great way to build strength above and beyond what normal squats or lunges will provide. Make sure your...
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  • Sumo Squats - Sumo Squats are another variation on the squat that's awesome for your side abs. This is one of the most popular squat...
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  • Unstable Bridges - Unstable Bridges are an advanced exercise because they take a lot of strength and balance. Your entire posterior is...
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  • Wall Sits - Basketball players use this drill to build incredible endurance in their legs. You can use it to carve out your muscles and ...
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  • Wobbly Squats - Wobbly Squats are a great balance exercise, in addition to building well-defined legs! It takes a bit to get used to the...
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  • X Squats - This movement combines a squat and a jumping jack to form an X pattern. ...
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  • 1-Leg Bridges - These are an incredible glute exercise. If you need to get your buns in shape for the summer, this is the...
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