Today I’m sharing a lower body workout that will be sure to leave you sweaty and your legs feeling like jello.

It’s already Wednesday – how did that happen? It’s been a busy week so far, but in a good way. I’m hoping that tomorrow will be a bit less hectic and I get a bit of time to just be. Know what I mean?

Today’s workout is a lower body one. You do each of the 10 exercises for 15 reps (or in the vase of the glute bridge, hold it for 30 seconds). Once you’ve done all 10, rest a much as you need before going through the list again. Complete 4 times through for a full workout.

As usual I didn’t add weights for the alternating lunges, deadlifts, curtsy lunges, or step ups. You’ll want to pick dumbbells that you can do all the reps with correct form, but the last 1 or 2 will be hard. You can also do both lunges with just body weight if you want.

Below the graphic I’ve shared descriptions of all the exercises just in case you’re not familiar with any of them. You can also find more of my workouts on the workout page.

Lower Body Workout

Alternating 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. Continue alternating legs.

Dumbbell deadlifts

With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.

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.

Glute bridge

Lie on your back on the floor with your knees bent and your feet close to your butt. Raise your hips up off the floor by contracting your glutes, leaving only your feet, shoulders, and head on the floor. Relax your glutes and return your hips to the floor. To do a single leg glute bridge, raise one foot up so the knee is straight. Use your remaining foot on the ground to push off the floor and raise your hips while contracting your glute.

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.

Squat jumps

Similar to body weight squats, except at the top of the movement jump.

Curtsy lunges

Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

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.


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.

As always, talk to your doctor before beginning to workout. Honor your body and modify this body as needed for you. 

What’s your favorite lower body exercise? Least favorite? Share in the comments below.

Lower Body Workout