Happy hump day! Before I get into the lower body workout that I’m sharing today, I thought I’d recap my workout from yesterday morning.

I haven’t shared a gym workout in awhile, so I figured it was about time. I wanted to get some cardio in, so I decided on the elliptical. My right heel has been a bit sore (thanks to plantar fasciitis), so I knew I wanted to go as low impact as possible.

It wasn’t the greatest workout though. My motivation just wasn’t there. I couldn’t pick one thing to listen to – I tried three podcasts and finally decided on a playlist on Spotify.

I ended up deciding to call it quits after 25 minutes. With 5 minutes of cool down I made it 30 minutes, so I figured that was good enough. I got at least something done, so it wasn’t a complete fail.

And now onto the lower body workout!

You’ll do each exercise for 30 seconds, and then rest for 30 seconds. Continue on down the list of exercises. Repeat two more times for a total of three times through for a complete workout. If you need a refresher on any of the exercises, I’ve listed descriptions of them below the graphic.

This workout is meant to be done at the gym (hence the leg press – I doubt most people have a leg press machine in their home gyms), but it you wanted to take that exercise out, it can be done at home. If that’s what you decide to do, I really like these dumbbells (affiliate link) from Amazon. Dumbbells are such versatile pieces of equipment for home gyms.

If you’re not feeling the lower body workout today, check out some of my other workouts on the workouts page. I have lots of different ones listed there.

Bench hops

With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.

Dumbbell squats

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.

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 for the entire 30 seconds.

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.

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. 

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.


Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.

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.

What’s your favorite lower body exercise?

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

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

Lower Body Workout