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Lower Body Equipment Free Workout

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Seeking that booty burn and feeling of well-worked quads, while you’re stuck at home? Try out this lower body equipment free workout! Though we may all be trapped at home, it’s important to keep our bodies moving and some simple bodyweight strength training is a great way to do it!

Lower Body Equipment Free Workout

~WARM UP~
Toy Soldiers x 10
Air Squats x 10
Good Mornings x 10
**complete 3 rounds**

~CIRCUIT~
Single Leg Deadlift x 8 each side
Walk Out Hip Bridge x 10
Alternating Reverse Lunge w/ Knee Lift x 8 each side
Plie Squat w/ Calf Raise x 10
**complete 5 rounds**

~STRETCH~

Read below about each specific exercise to perfect your form!

Lower Body Exercise Breakdown

  • Single Leg Deadlift Position 1
    Single Leg Deadlift Position 1
  • Single Leg Deadlift Position 2
    Single Leg Deadlift Position 2

Single Leg Deadlift

Wowzers does this one do the job! Stand on one leg, rooting through your heel and big toe, and extend your other leg behind as you hinge your hips back, reaching for the floor. Make sure to keep your shoulders pulled back and down for an engaged core and back as you do your reps.

  • Walk Out Hip Bridge Position 1
    Walk Out Hip Bridge Position 1
  • Walk Out Hip Bridge Position 2
    Walk Out Hip Bridge Position 2

Walk Out Hip Bridge

Just when you thought a bodyweight hip bridge was too easy, this guy came along 🙂 This movement not only strengthens your glutes, but also does a ton for your hamstrings! Simply start at the top of a bridge, step both heels away from your body, then step them back in.

  • Alternating Reverse Lunge with Knee Lift Position 1
    Alternating Reverse Lunge with Knee Lift Position 1
  • Alternating Reverse Lunge with Knee Lift Position 2
    Alternating Reverse Lunge with Knee Lift Position 2

Alternating Reverse Lunge w/ Knee Lift

This is a great little switch up on the classic alternating reverse lunge. The knee lift at the top of each rep adds an additional balance challenge to make this movement even more beneficial! Keep your gaze forward, core engaged and root through the heel and big toe of the standing foot to help with balance.

  • Plie Squat with Calf Raise Position 1
    Plie Squat with Calf Raise Position 1
  • Plie Squat with Calf Raise Position 2
    Plie Squat with Calf Raise Position 2

Plie Squat w/ Calf Raise

Your squat stance here is wide, with toes slightly turned out, and you are dropping your hips straight down rather than back, like you would in a standard squat. Notice the difference in this type of squat (you will feel your inner thighs and quads a bit more) and adjust accordingly depending on your hip mobility. Finish each rep with a calf raise at the top!

Loved this lower body equipment free workout? Looking for more circuit training to do at home? Check out this Full Body Equipment Free Workout and these 5 Workouts Using Household Goods!