Is anyone else glad that it’s starting to feel like normal again? I’m looking forward to getting back into my usual routine – that’s not to say that I haven’t enjoyed the holidays though. Getting back to normal also means getting back to the gym. Because I know that people will be looking to get more active as a result of New Year’s resolutions, I thought that I’d share a body weight beginner lower body workout today. This is the perfect workout to do at home, as it requires very little equipment.

Complete 3 sets of 10 reps before moving onto the next exercise. For those exercises that involves working each side separately (step ups and donkey kicks), perform 10 reps per side and count that as 1 set. As far as rest goes, take as much of it as you need. It’s important to not get too fatigued and compromise your form. Making sure that your form is correct is always you number 1 priority.

I’ve listed descriptions of all the exercises below. If you’re unsure about any of them, talk to a local fitness professional. Looking for more beginner workouts? Try this one out.

Body Weight Beginner Lower Body Workout

Forward lunges

Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot.

Body weight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.


With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

30 second wall sit

Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.

Step ups

Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

Jumping jacks

Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for your circumstances and injuries.

Body Weight Beginner Lower Body Workout