My days have been so confused this week for some reason – I just typed out Thursday instead of Wednesday. My Sunday felt like a Monday this week and since then my days have all been off.

Anyways, this Wednesday morning I’ll be sharing a lower body workout with you. This one can be done at home or at the gym, provided that you have a set or two of dumbbells, a barbell, and something sturdy enough to step up onto for the step ups. If you’re in the market for dumbbells, I like these ones (affiliate link) from Amazon.

If you’re not feeling a lower body workout today, check out all of my other workouts that I’ve shared over on the workout page. They’re all categorized so that they’re easy to find exactly what you want.

This is lower body workout is a pretty straight forward one. Starting at the top of the list, you’ll do each exercise for 12 reps and 4 sets, resting for 3 minutes in between sets. Your body needs time to recover in between, so while it might seem like a waste of time to wait that long, I promise it’s not! Once you’ve completed all 4 sets of the barbell squats, move onto the next exercise on the list.

I didn’t include weights for this workout, and that’s because the weight you should use will vary – what’s right for you will be too heavy for me and too light for the next person. You’ll want to pick a weight that challenges you, but also allows you to complete all reps and sets with good form. As soon as your form starts to break down, stop, rest, and then go with a lower weight. It’s not worth it to chance an injury.

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.

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.

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. 


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. 

Dumbbell lunges

Stand with feet hip width apart and a dumbbell in each hand. 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.

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.

Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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Lower Body Workout