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Lower Body Workout To Build Muscle At Home

Published June 01, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

best-lower-body-workout-living-room
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"Lower Body Workout To Build Muscle At Home", "datePublished":"June 01, 2019", "description":"This lower body workout will strengthen your legs, core, and cardio fitness—in thirty minutes or less. Give it a try!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/05/best-lower-body-workout-living-room-thumbnail.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">Best Lower Body Workout</a></li> <li><a href="#section2">What is The Best Exercise for Your Lower Body?</a></li> <li><a href="#section3">Lower Body Workouts—Wrapping Up</a></li> </ul> </div> <section> <p align="justify">You don’t need a gym to build lean, toned legs. You don’t need fancy equipment or weights, either. What you need is consistency and effort. And the easiest way to give consistent effort is to keep your workouts simple—and use functional, bodyweight exercises that work no matter your fitness level.</p> <p align="justify">Some of your biggest muscles are in your legs: the <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">glutes</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/the-3-best-hamstring-workouts/" rel="noreferrer">hamstrings</a>, and <a target="_blank" href="https://www.warriormade.com/content/exercise/the-5-best-calf-exercises/" rel="noreferrer">calves</a>. This workout will target these muscles, strengthen your core, and give you a cardio workout.</p> <p align="justify">You can achieve all of this in less than thirty minutes. Give this workout a try!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Best Lower Body Workout</h2> <p align="justify">We’ve divided this workout into three sets of <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training</a> (HIIT). Start to finish, it will take <i>24 minutes.</i> You got this!</p> <h3>Workout Block #1 </h3> <p align="justify"><b>Time:</b> 4 minutes</p> <p align="justify">Do 20 seconds of work, 10 seconds of rest. Complete 8 sets of this alternating <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training</a> (HIIT) workout, switching between these two exercises:</p> <h4>1. Alternating Reverse Lunges</h4> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.mp4" type="video/mp4"> </video> </div> <p align="justify">This low-impact leg exercise is good for beginners and easily scalable (use jumping lunges if you’re more advanced). Record your total reps for all eight sets—you’ll see why later!</p> <h4>2. Sit To Stands</h4> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4"> </video> </div> <p align="justify">Sit to stands are one of our favorite beginner <a target="_blank" href="https://www.warriormade.com/content/exercise/5-squat-variations-that-will-kick-your-butt" rel="noreferrer">squat variations</a>. Count your reps by the number of times you stand up. Follow all the cues for a <a target="_blank" href="https://www.warriormade.com/content/exercise/step-by-step-guide-on-how-to-do-perfect-squats" rel="noreferrer">perfect squat</a>, like keeping your knees out, your weight in the heels, and a “proud” chest.</p> <p align="justify">If these are too hard, lean forward and use your hands to get back up from the chair. Make them harder by doing full squats or even jumping squats.</p> <h3>Workout Block #2</h3> <p align="justify"><b>Time:</b> 8 minutes</p> <p align="justify">Again, you’ll do 20 seconds of work, 10 seconds of rest. Complete 8 sets of this alternating <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training</a> (HIIT) workout, switching between these two exercises:</p> <h4>1. Mountain Climbers</h4> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/MOUNTAIN-CLIMBERS.mp4" type="video/mp4"> </video> </div> <p align="justify">Time for some upper body gains!</p> <p align="justify">Drive your knees to your elbows, counting reps every time both legs come up once. Keep the elbows locked and shoulders active during all eight sets.</p> <p align="justify">For a more challenging leg and cardio workout, try <a target="_blank" href="https://www.warriormade.com/content/exercise/why-burpees-are-one-of-the-best-exercises" rel="noreferrer">burpees</a>.</p> <h4>2. Shoulder Bridge Lifts</h4> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SHOULDER-BRIDGE-LIFTS.mp4" type="video/mp4"> </video> </div> <p align="justify">Because <a target="_blank" href="https://www.warriormade.com/content/exercise/3-core-exercises-for-seniors-to-improve-stability" rel="noreferrer">core training</a> is so important—everything starts from your core, and a strong midsection can <a target="_blank" href="https://www.warriormade.com/content/exercise/two-exercises-to-fix-back-pain" rel="noreferrer">eliminate back pain</a>—we include at least one core exercise in all our workouts. </p> <p align="justify">Today, it’s as many reps as you can of shoulder bridge lifts.</p> <p align="justify">For a more challenging workout for your core, legs, and glutes, try <i>one leg</i> shoulder bridge lifts. Squeeze and hold at the top for one second to <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">activate your glutes</a>.</p> <h3>Workout Block #3</h3> <p align="justify"><b>Time:</b> 8 minutes</p> <p align="justify">Last, but not least— 20 seconds of work, 10 seconds of rest. Complete 8 sets of this alternating <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training</a> (HIIT) workout, switching between these two exercises:</p> <h4>1. Alternating Reverse Lunges</h4> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.mp4" type="video/mp4"> </video> </div> <p align="justify">Here’s the best (or worst!) news your legs have gotten all day: <i>more lunges</i>.</p> <p align="justify">Do the same workout as you did in block one. Try to beat your total reps across eight sets if you can.</p> <h4>2. Step Jacks</h4> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.mp4" type="video/mp4"> </video> </div> <p align="justify"><a target="_blank" href="https://www.warriormade.com/content/exercise/3-variations-of-jumping-jacks" rel="noreferrer">Step jacks</a> use the upper and lower body muscles to get your heart rate up. Here’s a nice little cardio finisher to superset with your second set of alternating lunges.</p> <p align="justify">To make these harder, do regular jumping jacks or another full-body cardio exercise like <a target="_blank" href="https://www.warriormade.com/content/exercise/why-burpees-are-one-of-the-best-exercises/" rel="noreferrer">burpee walkouts</a>.</p> <p align="justify">To make them more fun, get into a rhythm with your steps—it won’t feel like working out, it’ll feel like busting a dance move.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What is The Best Exercise for Your Lower Body?","acceptedAnswer":{"@type":"Answer","text":"Your glutes, hamstrings, quads, and calves are all technically your “lower body.”\n\nThat means the best exercise for your lower body depends on the muscles you want to target. If you have weak glutes or hamstrings, pick exercises that specifically work those muscles.\n\nBut generally speaking, the best lower body movements are functional, bodyweight exercises."}}]}</script> <h2>What is The Best Exercise for Your Lower Body?</h2> <p align="justify">Your <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">glutes</a>, hamstrings, quads, and calves are all technically your “lower body.”</p> <p align="justify">That means the best exercise for your lower body depends on the muscles you want to target. If you have <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">weak glutes</a> or hamstrings, pick exercises that specifically work those muscles.</p> <p align="justify">But generally speaking, the best lower body movements are functional, bodyweight exercises. And here’s why.</p> <h3>Benefits of Functional Exercises</h3> <h4>1. Improved Quality Of Life</h4> <p align="justify"><a target="_blank" href="https://www.warriormade.com/content/exercise/step-by-step-guide-on-how-to-do-perfect-squats" rel="noreferrer">Squats</a> strengthen the muscles you use to pick things up. Lunges help you walk up stairs. <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">Drinking birds</a> and other beginner hinge exercises strengthen your lower back and hamstrings.</p> <p align="justify"><a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you" rel="noreferrer">Functional movements</a> carry over to daily life. When you add them to your workouts, you’ll be more able-bodied and pain-free.</p> <h4>2. Strengthen Several Muscles At Once</h4> <p align="justify"><a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you" rel="noreferrer">Functional exercises</a> force the body to work together as a unit. Your core, and even upper body, get a workout, too.</p> <p align="justify">For example: squats work your quads, glutes, lower back, and core—all at once!</p> <p align="justify">Training several muscle groups at once also makes for great cardio workouts. Which strengthen your heart and burn a ton of calories.</p> <h4>3. Toned, Lean Look</h4> <p align="justify">Instead of isolating muscles like bodybuilding exercises, <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you" rel="noreferrer">functional exercises</a> help you burn fat and <a target="_blank" href="https://www.warriormade.com/content/diet/top-7-post-workout-foods-for-lean-muscle/" rel="noreferrer">add lean muscle</a> everywhere at once. Instead of getting bulky, you’ll look more toned and lean.</p> <h3>Benefits of Bodyweight Exercises</h3> <h4>1. No Equipment</h4> <p align="justify">Bodyweight exercises make fitness convenient. All you need is floor space, a stopwatch, and maybe a chair, and you’re good to go.</p> <h4>2. Faster Workouts, But Amazing Results</h4> <p align="justify">Somewhere along the way, it became conventional wisdom that home workouts <i>don’t</i> get results. Some believe having a gym membership and spending hours there is the only way to <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer">transform your body</a>. But that’s not true.</p> <p align="justify">Like we said, results from your fitness workouts have to do with two things: <i>consistency</i> and <i>effort</i>. If you work hard and exercise three or more times a week—and <a target="_blank" href="https://www.warriormade.com/content/exercise/6-bodyweight-leg-workout-progressions-you-can/" rel="noreferrer">progress your workouts</a>—you’ll <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-set-realistic-fitness-goals-you-can-achieve" rel="noreferrer">reach your goals</a>. And you can do that in less than an hour per week.</p> <p align="justify">Bodyweight exercises <i>simplify</i> your workouts, but that certainly doesn’t make them easy or less effective. </p> <h4>3. Better Balance and Flexibility</h4> <p align="justify">Bodyweight exercises train your muscles in a way weights can’t. Compound bodyweight exercises increase flexibility and improve balance and stability <i>while</i> making you stronger <sup>1</sup>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Lower Body Workouts—Wrapping Up</h2> <p align="justify">For lower body workouts, use functional, bodyweight exercises and fat-burning tools like <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training</a> (HIIT) to build lean, toned muscles. You don’t need a gym membership. And you can do it in less than 30 minutes a day.</p> <p align="justify">Try this workout and let us know how it goes—we’d love to hear from you!</p> <p align="justify">If these workouts are up your alley, consider joining the <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer">Warrior Made fitness tribe</a>. Along with weekly workouts, you’ll get the support, nutrition advice, and accountability from our community you need to transform your body and change your life.</p> <h3>Resources</h3> <ol> <li><a target="_blank" href="https://www.healthline.com/health/bodyweight-workout" rel="nofollow noreferrer">Bodyweight Exercise Routines for Beginners and More Advanced</li> </ol> </section> </article>

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