15 Minute Home Workout: Lower Body

This workout is all about strengthening your lower body while improving stability and flexibility. Whether you're a beginner or ready for a challenge, these exercises will help you build a strong foundation. And don’t forget the importance of warming up and cooling down – they are key to an amazing workout experience!

Let’s gooooo!

15 min. Lower Body Strength with No Equipment Needed

We’ll focus on getting your lower body ready to work. Perform each movement for 45 seconds with a 10-second rest in between:

1. High Knee March

   • Stand tall and lift one knee up to hip height while swinging the opposite arm. Alternate sides in a controlled march.

2. Hip Circles

   • Think of this as loosening your hips like you’re trying to hula hoop. Stand on one leg and lift the opposite knee, drawing a big circle with your knee. Switch directions and legs after 20 seconds. Hold onto a wall for balance if needed.

3. Leg Swings

   • Hold onto a sturdy surface for balance. Swing one leg forward and backward, keeping it straight. Switch legs after 20 seconds.

4. Bodyweight Good Morning

   • This feels like bowing politely while keeping a straight back. Stand with feet hip-width apart, hands behind your head. Hinge at your hips, keeping your back flat, and return to standing.

5. Side-to-Side Step Touch

   • Pretend you’re shuffling sideways on the dance floor. Take a wide step to your right and touch your left foot to meet your right. Repeat on the left side, keeping your knees slightly bent.

6. Mini Squats

   • It’s like starting to sit on a chair but stopping halfway. Perform shallow squats by bending your knees just halfway. Focus on warming up your hips and knees.

The Workout

Complete each exercise below, resting for 25 seconds between sets. Take 1 minute to rest before moving to the next exercise.

1. Squats ( Repeat 3 sets of 12)

• Beginner: Chair Squat

• Advanced: Jump Squat or 3-Sec. Hold

• How to Do It: Stand feet shoulder-width apart. Lower yourself to sit lightly on the chair, then stand back up. If there is no chair, lower your body as if you are going to sit in a chair but immediately stand back up.

• Advanced: Perform a regular squat, but as you come up, explode into a small jump. Land softly and go straight into the next squat.

2. Lunges ( Repeat 3 sets of 12 each leg)

• Beginner: Stationary Lunge

• Advanced: Plyo (Jump) Lunge

• How to Do It: It’s like sitting down on a bench and pushing yourself back up—only cooler.

  1. Stand in a split stance. Lower your back knee toward the floor, then return to standing without switching legs. Switch sides after completing all reps. To advance, push off both feet to jump and switch legs mid-air, landing in the opposite lunge.

3. Glute Bridge ( Repeat 3 sets of 12)

• Beginner: Standard Glute Bridge

• Advanced: Extended Leg Glute Bridge

• How to Do It: Lie on your back with knees bent, and feet flat on the floor. Push through your heels to lift your hips, squeezing your glutes at the top. Slowly lower back down. To advance, perform the same movement but extend one leg straight out. Complete all reps on one side before switching legs.

4. Side Plank ( Repeat 3 sets of 12)

• Beginner: Side Plank

• Advanced: Side Plank with Leg Lift

• How to Do It: Lie on your side with your forearm on the ground. Bend your knees and lift your hips to form a straight line from your head to your knees. To advance, from a full side plank (hips lifted, legs straight), raise your top leg a few inches and lower it back down.

Cool Down (5 Minutes)

After working those muscles, let’s stretch and recover:

1. Seated Forward Fold (1 minute)

   • Sit with your legs straight out in front of you. Reach for your toes, keeping your back straight. If you can’t reach, aim for your shins.

2. Figure Four Stretch (30 seconds per side)

   • Lie on your back, cross your right ankle over your left knee, and gently pull your left thigh toward your chest. Switch sides.

3. Standing Quad Stretch (30 seconds per side)

   • Stand tall, grab your right ankle, and pull your heel toward your glutes. Switch sides.

4. Hip Flexor Stretch (30 seconds per side)

   • Step one foot forward into a lunge position and gently press your hips forward.

5. Butterfly Stretch (1 minute)

   • Sit on the floor, bring the soles of your feet together, and gently press your knees toward the ground.