5 Great Lower Body Workout!

Lower Body Workout

Great Lower Body Workout in just 5 Exercises! Focus on your quadriceps and hamstrings (front and back muscles of your thighs), glutes and core with this workout.

These exercises should be done slowly and with proper form, (see our article on how to get the most from your exercise time) so you can get optimal results. It’s better to do 6 perfectly than 15 with bad posture or your legs and knees misaligned. Once you have completed your first set, repeat the exercises for a second set. Remember to concentrate on your breathing – exhaling on exertion. Take your time, feel your muscles, breathe deeply.

Note: Talk with your doctor to see if these exercises are right for you. There are many factors that can prevent you from doing specific exercises.
Speak with you doctor to see if there are alternative exercises that you can try.

Print the routine, then print the exercise instructions separately. As you do each exercise, write your progress on the back of the page. When you see how much you’ve accomplished you won’t want to stop and that’s great personal motivation!

Lower Body Workout List

Tap an exercise to see instructions and an option to print each separately.

Lower Body Workout

  • Difficulty: Beginner to Intermediate
  • Print

Time Activity
Warm Up 5 minutes

Tap Warm Up and choose from the list of exercises. Do 12 reps of any you choose for 5 minutes.

Wall Sit 30 seconds
Bridge (Hip Raise) 15 reps for each of 3 types
Single Leg Squat 15 reps each leg
Lie Down / Stand Up Leg Squat 15 reps each leg
 Step Up 15 reps each leg
 Cool Down 5 minutes

Tap Cool Down and choose from the list of exercises. Do 12 reps of an exercise or two for 5 minutes. Hold the stretch for 30 seconds to 2 minutes.


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Here’s more about these exercises and the muscle groups they target. You can easily change a beginner exercise into an intermediate exercise by adding a ‘riser’ to a stepper or adding weights. Be sure you have mastered proper form before increasing difficulty because how you place your arms, legs or feet can make the difference between getting optimal benefit from your exercise routine and just going through the motions.

Wall Sit

Calisthenics / Intermediate

The wall sit is a calisthenics exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes and hamstrings. In other words, it’s great for your thighs!

Bridge (aka Hip Raise)

Calisthenics / Beginner

The bridge is a calisthenics and pilates exercise that primarily targets the lower back and to a lesser degree also targets the abs and glutes. Great for your bottom!

Note: complete 3 sets of 15 reps for each type:

  1. feet flat on the floor
  2. heels on floor and toes pointing up
  3. toes on the ground and heels off the floor

Single Leg Squat

Calisthenics / Intermediate

The single leg squat strengthens your quads, hamstrings, glutes and core. The single leg squat is an essential part of many workouts because it engages a high number of muscles in the thighs, calves, hamstrings, back, and other core muscles. Make this more challenging by keeping your alternate foot off the floor.

Lie Down / Stand Up Leg Squat

Do you know the name of this exercise? I believe it’s aerobic because of my elevated heart-rate and how difficult it is to do. Please leave a comment if you know what it’s call and I’ll give it  a proper name and put it on the exercise page!

You need a stepper, workout bench or sturdy platform for this exercise – my trainer had 5 risers on each side and a mat over the top for comfort. This is basically the same as the Single Leg Squat, but you lie down instead of sitting before getting up. You’ll have one leg extended out with the toes pointed upward, the same as the single leg squat.

Click an image below to buy your lower body workout equipment on Amazon now

To raise the step up, you’ll need additional risers (check to see if the one you select comes with additional risers).

Step Up

Calisthenics / Intermediate

Your quadriceps and hamstrings as well as your glutes provide most of the power during this exercise. Other muscles contribute, some provide power, other stability, but none work as hard as your legs and backside.


You might like to browse Amazon’s steppers…

Quick Tips

✔  Need to learn how to breathe properly? Visit our article Don’t forget to Breathe When Exercising!

    If you plan on joining a gym for a year, ask for a training session or two if you pay up front.

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