Before I get into the lower body workout that I’m sharing today, I thought I’d share about my workout from yesterday. Instead of heading to the gym I thought I’d do an at home barre workout on YouTube. I did this one from FIT by Larie. It was my first workout from her, but I have a feeling that I’ll be doing more from her. She has a ton of other barre workouts as well as yoga videos.

It’s been quite awhile since I last did a barre workout, and even though it was only 25 minutes, my arms were burning by the time I was done. It’s a good reminder for me that lower weights at higher reps can be effective too.

And now onto my new lower body workout!

This is a gym workout because you’ll need a leg press machine. You’ll do 12 reps and 3 sets of each exercise, resting for one minute between reps. For Exercises like the lunges, step ups, curtsy lunges, and skaters, do 12 reps on each side.

Here are the descriptions for the exercises I’ve included in this workout just in case you need a refresher.

Dumbbell squat

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. 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, again using your glutes to propel yourself.

Dumbbell deadlift

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.

Alternating lunge

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.

Leg press

Sit down in the leg press machine. Place your feet hip width’s apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again. 

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.

Sumo squat

Similar to dumbbell squats, the movement is the same but your feet are wider apart. Make sure your knees follow your feet, and move outwards and forwards instead of just forwards.

Curtsy lunge

Similar to an alternating lunge, if you’re stepping back with your left leg, instead of keeping it to the left of your right leg, you bring it to the right side, so that it crosses the right leg behind you.


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.

What’s your favorite lower body exercise? Do you like doing barre workouts?

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

Lower Body Workout