Lower body is generally the part of your body from hips to your toes. Our lower body tends to accumulate fat easily and is difficult to get rid of it. A sexy lower body makes anyone look attractive. Even if your lower body looks toned it is necessary to make it strong. A strong lower body makes everyday function easier and improves your performance. Lower body workouts will work on all the muscles of your legs and make them toned and stronger.

In this article, you will find 10 amazing and easy lower body workouts that you can do at your home and that too without any special equipment.

10 Lower Body Workouts to Get Toned and Strong Legs

Let’s get started.

1. Squats

When talking about the lower body workouts, naturally squats tops the list. There are so many variations but if you are a beginner, you can start with basic squats. It targets almost all your leg muscles: glutes, calves, hamstrings, and quadriceps

You can try another variation after performing the basic squats – Goblet squat. The only difference is that you will have to hold on to weight while performing it. It helps you in getting the right body posture by engaging the core.

How to do:

  • Stand straight with your legs shoulder-width apart. Do not sludge or bend your knees.
  • You can either stretch out your arms straight in front of you or lock fingers to hold your hands near the chest.
  • Lower your hip down till the thighs are parallel to the ground. Your knees should be in line with the toes and not out.
  • Now push yourself up to come back to the starting position.
  • Perform 10-15 reps in each set.

2. Deadlifts

Credits: popsugar.com

Deadlift is another great full-body workout that strengthens your core and leg muscles. It improves and tones your hamstrings, glutes, abs, lower and upper back. Initially, you can start with low weight dumbbells and then move on to bars or heavyweights. If you are looking forward to increasing the overall body strength and size, this exercise is perfect for you.

How to do:

  • Stand with your feet hip-width apart. Keep your back straight and maintain the right posture. Do not bend your knees.
  • Hold a pair of dumbbells and keep your arms straight. Your palms should be facing inwards.
  • Lower your hips down without bending the knees. Keeping your arms straight bring down the weights until your back is parallel to the floor.
  • Now rise up again, get your back and legs straight and come back to the start position.
  • Perform this for 10-12 reps per set.

3. High Knees 

High knees is an easy yet very effective lower body exercise. You can add this exercise in your cardio routine as well, as it increases your heart rate. It engages all the lower body muscles: quadriceps, hamstrings, glutes, and calves. Additionally, it improves flexibility and coordination.

How to do:

  • Stand straight keeping your legs close. Stretch out your hands in front of you. Your palms must be facing the floor.
  • Bend your right leg and bring your knees up as much as possible. Bring down the right leg and do the same for your left leg.
  • Now perform it with a slight increase in speed. Basically, you have to do spot jogging.
  • Try to touch your knees to your palm. You do not have to lower your palm down.
  • Perform it for 45-50 seconds in each set.

4. Hamstring Curls


Hamstring curls are basically an isolation exercise that mainly targets your hamstring muscles. For this exercise, you will need a yoga mat and a pair of gliders.

How to do:

  • Lie down straight on your yoga mat. Place your arms on the sides with palms facing the floor. Your knees should be bent and your feet must lie flat on the floor.
  • Keep the gliders below each foot and hold them with the heels.
  • Lift your hips off the mat and slide your feet forward until your legs are completely straight. Do not touch your hips to the mat while doing this.
  • Slide back your feet to come to the start position.
  • Perform 3 sets of 12-15 reps.

5. Lateral Lunges

Lateral lunges

Lateral lunges mainly target your glutes, hamstring, and quad muscles. This is a great exercise if you want to lose your overall thigh fats. It increases your flexibility and core stability. They are a modified version of the lunges and you can add in weights to make it more challenging.

How to do:

  • Stand straight with legs shoulder-width apart. Bring your palms together in front of your chest or just relax your hands on your hips. This will be your starting position.
  • Now, with your right leg a big step towards your right. Do not move your left leg.
  • Lower yourself down towards right by bending the right knee.
  • Your right thighs should be parallel to the ground and your left leg should be completely extended. Your toes must point straight and do not lift your foot.
  • Push your body to come back to start position by lifting your right leg. 
  • Perform the same for the other leg. Do 10 reps on each side.

6. Spider Climbers


Spider climbers are a great lower body workout and you can do it as a party of cardio routine as well. They focus on all your leg muscles and increases your coordination. Initially, you can start slow and gradually increase the speed to burn more fats.

How to do:

  • For the starting position, you have to get down into a push-up position.
  • Now instead of lowering your body down, you have to lift your left leg and flex your left knee, lay your left foot flat near your palm and bring your left knee near the left shoulder.
  • Move your left leg back to get into the starting position.
  • Now lift your right leg and flex your right knee to bring it near the right shoulder. Return to the starting position. This is one rep.
  • Do 3 sets of 15 reps.

7. Step up

For this exercise, you will need a study box or a platform which does not move. It should be of a height that will make your knee bend at 90-degrees while climbing. There is an intermediate and advanced level of this exercise which you can perform later. Step up exercise targets your hamstrings and quadriceps. 

How to do:

  • Stand with your back straight and feet close near a box or a bench.
  • Lift your left leg and put it on top of the box.
  • Now lift your right leg and lift yourself up and place the right foot on the box.
  • Come back to the floor by putting your left leg down first and then the right leg.
  • Perform 10 reps leading with left leg and 10 reps leading with the right leg in each set.

8. Plie Squats

Plie squats target your glutes, hamstrings, calves, and quads. Moreover, it also focuses on abductor muscles which helps you achieve toned thighs. 

How to do:

  • For plie squats first, stand straight with your legs wider than shoulder-width. Stretch out your hands in front of you and lock your fingers.
  • Lower down your hip to get into a squat position. This will be your position throughout one set.
  • Now raise both your heels off the ground. (Try practicing one foot at a time before starting the exercise.)
  • Pause for a second before lowering down your heels. This is one rep.
  • Now lift them again. Perform 10-12 reps in one set.

9. Hip Thrust

Hip thrust is basically a glue exercise as it works on all your glute muscles and improves your strength and shape. It also targets hamstrings and quads. Along with leg muscles, it also strengthens your lower back. 

How to do:

  • Sit down and rest your body against a wide bench or sofa which allows you to spread out arms on both sides. 
  • Bend your knees and place your feet flat on the ground.
  • Now lift your hips up until your chest and thighs are all aligned.
  • Remain in this position for a second or two before lowering down your hips.
  • Perform 2-3 sets of 10 reps each.

10. Skaters 

Lower Body Workouts Skaters
Credits: verywellfit.com

Skaters works on your glutes, quads, and other thighs. When you speed up the movement it becomes a great cardio exercise as it increases your heart rate. This fast movement makes your legs stronger and increases your core strength.

How to do:

  • Stand straight with your feet a little wider than shoulder-width. Relax your arms by the side of your body.
  • Now bring your right leg behind your left leg. You have to hang your right foot in the air.
  • At the same time swing your right hand near the left knee and left hand near the right leg.
  • Now jump using your left leg and land on your right foot with your left leg behind the right leg.
  • While doing so, swing your left arm and bring it near the right knee and right arm near the left leg.
  • This completes one rep. Perform 3 sets of 10-12 reps each.

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