Today I’m sharing a lower body gym workout that’s perfect for the next time you find yourself unmotivated when you arrive at the gym.

Before I share the lower body workout for today, I thought I’d share my workout from yesterday. It was a cardio day for me – and apparently a lot of other people at the gym. The ellipticals were really popular and I hopped on the last one available.

I spent 30 minutes doing some steady state cardio and then did another 5 minutes on the track for my cool down. It was on the shorter side because I had to get to work.

And now on to my lower body workout!

This will have to be a gym workout because you’ll need a barbell, plates, and a leg press machine. I don’t know many people who have a leg press machine in their home gyms!

I haven’t prescribed any weights for this workout, and that’s because it will vary for everyone. You’ll want to pick a weight that challenges but still allows you to do every rep – even the last one of the last set – with correct form. Perform 12 reps and 4 sets of each exercise before moving onto the next exercise. Rest for 60 seconds between each set.

Not interested in a lower body workout? Check out my workouts page for all the workouts that I’ve shared on Get Fit Fiona over the years. I have a lot of them over there and they’re all categorized so you can find exactly what you want.

Barbell squats

With feet hip width apart and a barbell across your shoulders, 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, using your glutes to propel yourself.

Barbell deadlifts

With feet hip width apart and the barbell in front of you on the floor, grasp the barbell with whatever grip is most comfortable for you. Using your glutes, lift it so that you’re standing straight up. Lower it back to the floor and then up again. 

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. 

Good mornings

Stand with your feet hip width apart and a barbell across your shoulders. Hinge at the hips bring your torso forward while your hips go back, bringing your back as close to parallel to the floor as you can. Extend back through your hips, standing up straight again using your glutes and hamstrings.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front 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.

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.

What’s your favorite lower body exercise?

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

Lower Body Workout