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At-Home Workout: 5 Lower Body Exercises Without Using Weights

At-Home Workout: 5 Lower Body Exercises Without Using Weights

Want to break a sweat in the comfort of your own living room? Try this quick at-home workout to tone and strengthen your legs and glutes without weights.

Truvani’s resident fitness expert, best selling author, and fitness pro Kellie Davis, put together five moves to work your lower body in 20 minutes or less. You can add reps or go for more rounds as you increase your strength and endurance.

Go at your own pace and modify the intensity of your workout based on your fitness level. Take your time to feel your muscles working hard, and don’t rush through the movements.

The 5 Move Bodyweight Workout for Legs and Glutes

Below are a video and a description of each exercise. These pro tips will help you move your body in a way that is safe while activating the right muscles.

Pay attention to how your body feels, and let it be your guide during each exercise.

These exercises are put together into a workout for you after the tutorials. Give it a go and add it to your exercise routine 1-3 times a week.

bodyweight squat demo gif

Bodyweight squat

  • Stand with feet shoulder-width apart and chest up. You can place your hands behind your head or across your chest.
  • Sit straight down between your feet with knees moving forward and hips tracking toward the floor. Go to a comfortable depth, allowing the knees to track out over the toes.
  • Keep your weight in your heels.
  • Press back up, extending through the hips and knees at the same time. Don’t let the hips shoot up first.
  • Squeeze your legs and glutes at the top and repeat.

 

Close stance rear lunge gif

Close Stance Rear Lunge

  • This lunge targets the front of the legs (quadriceps). Stand with feet hip-width apart and chest up. You can place your hands at your side or across your chest.
  • Step back with the left leg, keeping your foot aligned with your hip. Think about standing on railroad tracks.
  • Sit straight down, bending at the knees to 90 degrees, or to a comfortable depth, allowing the knees to track out over the toes.
  • Press back up, extending through the hips and knees at the same time.
  • Squeeze your legs and glutes at the top and repeat on both sides.

 

Split stance hip hinge

Split Stance Hip Hinge

  • This hip hinge targets the back of the legs (hamstrings) and glutes. Stand with feet hip-width apart and chest up. You can place your hands at your side.
  • Step back with the left leg, keeping your foot aligned with your hip. Think about standing on railroad tracks.
  • Remaining in this position, sit the hips back toward the wall. Think about trying to bump the wall with your backside.
  • Bend at the knees slightly, reaching the arms toward the floor.
  • Press back up, extending through the hips and knees at the same time.
  • Squeeze your legs and glutes at the top and repeat on both sides.

 

hands and knees hip extension

Hands and Knees Hip Extension

  • Begin in a hands and knees position. You can place a soft mat or towel under the knees for support as needed.
    Squeeze the abdominals to keep the spine straight. This will help adjust your weight to the center to take the pressure off your wrists.
  • Lift the left leg and straighten it toward the wall. Think about using the glutes to move the leg up.
  • Avoid arching your back, and keep all of the movement within the hip and knee.
  • Lower back down and repeat for reps on both sides.Hands and Knees Fire Hydrant
  • Begin in a hands and knees position. You can place a soft mat or towel under the knees for support as needed.
    Squeeze the abdominals to keep the spine straight. This will help adjust your weight to the center to take the pressure off your wrists.
  • Keeping the knee bent, lift the left leg out to the side. Think about using the outer glutes to move the leg up.
  • Avoid arching your back, and keep all of the movement within the hip and knee.
  • Lower back down and repeat for reps on both sides.

Understanding Your Workout

Now that you know the moves, it’s time to put them all together in a fun workout routine.

The goal is to take your time. You want to feel those muscles working hard, so don’t rush through it. Challenge yourself to get better each time you try this.

Start with one round of each exercise. Rest 20-40 seconds between each set.

Pro Tips:

Repetition (rep): One count of a single exercise movement.
Set: All of the repetitions suggested for a single exercise.

Example:
Bodyweight squat: 3 sets, 10 reps

This means you do a bodyweight squat 10 times. Rest 20-40 seconds. Then repeat the same pattern two more times.

Ready to give it a go?

Your At-Home 5 Move Leg and Glutes Workout Routine

Start with 1 round. Work through 1 set of each exercise using the given reps and rest recommendations.

If you feel up for the challenge, repeat each round 1-2 more times.

  1. Bodyweight squat: 1 set, 10 reps
    Rest 20-40 seconds
  2. Close-stance rear lunge: 1 set, 5-8 reps each side
    Rest 20-40 seconds
  3. Split stance hip hinge: 1 set, 5-8 reps each side
    Rest 20-40 seconds
  4. Hands and knees hip extension: 1 set, 8-10 reps each side
    Rest 20-40 seconds
  5. Hands and knees fire hydrant: 1 set, 8-10 reps each side
    Rest 20-40 seconds

Here’s your chance to repeat it. If you are new to this type of exercise, one round is plenty.

If you’re up for the challenge, try 1-3 more rounds.

You can also level up this workout by adding more reps to each exercise, slowing down the tempo of the movement, or adding more rounds.

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