This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes Shaking
You don't need any equipment to get a spicy legs and glute burn.
The beauty of bodyweight workouts? You can do them any time, anywhere. So next time you're traveling or simply stuck with limited equipment access, give this lower-body blaster of a workout a go.
The moves ahead are a mix of dynamic leg and glute exercises that hit the lower-body muscle groups from all angles. It's important when training the lower body, and your whole body in general, to move in different planes, says Ariel Belgrave, CPT. For example, in an air squat, you are primarily moving in the sagittal plane, or forward and backward. In the speed skaters or lateral lunges, you are moving in the frontal plane, or side to side. Moving more three-dimensionally helps reduce your risk of injury and make it easier to move and function day to day (even when you're, say, carrying groceries).
Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women's Health 28-Day Workout Challenge.
Another perk of the bodyweight lower-body workout here is that it's totally scaleable. Need more rest and recovery? Only do the first three sets, then keep coming back to the video as you get stronger. Need more challenge? Hold light to medium dumbbells during the lunge patterns, and hold a weight across your hips in the glute bridge. Get ready for a serious lower-body burn—and follow along with Belgrave.
Time: 20 minutes | Equipment: None | Good for: Lower body
Instructions: Warm up with 30 seconds of marching and 30 seconds of air squats (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.
Follow along with the full workout in this video and get detailed instructions on how to do each move below:
Warm-Up: Marching
How to:
- Stand with feet hip-width apart, arms at sides.
- Lift one knee to hip height, swinging opposite arm at the same time.
- Return raised foot to ground and repeat on other side. Continue alternating.
Warm-Up: Air Squat
How to:
- Stand with feet slightly wider than hip-width apart, arms at sides.
- Lower into a squat, stopping when glutes are in line with knees.
- Drive through heels to return to standing. That's one rep.
Speed Skaters
How to:
- Start standing with feet hip-width part.
- Jump to the right and, as you land, cross left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.
- Quickly hop to left and repeat on the other side. That's one rep.
Curtsy Lunge
How to:
- Stand with feet hip-width apart.
- Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and your hips and shoulders as square as possible.
- Return to start. Repeat on the other side. That’s one rep.
Alternating Lateral Lunge
How to:
- Stand with feet hip-width apart.
- Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.
- Drive through right heel to return back to start. Repeat on left side. That's one rep.
Fire Hydrant
How to:
- Start on all fours with wrists stacked directly under shoulders and knees over hips.
- Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.
- Return to start. That's one rep. After 20 seconds, switch to the other side.
Glute Bridge
How to:
- Lie on back with feet flat against the floor and knees bent, arms at sides.
- Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.
- Pause at the top, then lower back down to starting position. That's one rep.
Jacqueline Andriakos is the Executive Health & Fitness Director at Women's Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than five years of experience writing and editing in the wellness space and has contributed to national publications including TIME, Self.com, Health, Real Simple, and People. Jacqueline is also certified in personal training by the National Academy of Sports Medicine (NASM).
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