Free Lower Body Workouts
These lower body workouts mix cardio and strength movements that can be done anywhere. The "Light" and "Torch" workouts are full length workouts. The "Glutes & Thighs" workouts are short workouts that can be added onto your regular routine. You can also repeat a short workout up to 4 times to make it a full workout.
Showing 41 results for "Free Lower Body Workouts"
Showing 41 results
Body Target
Equipment
Group
Time
Level
Rating
Interval
Circuits
Rounds
Workout Type
19 minInner Thigh and Butt WorkoutCircuit 1- Banded Monster Walk
- Weighted Side Lunge
- Squat Walk
Circuit 2- Banded Ice Skater
- Weighted Sumo Squat with Pulse
- Weighted Sumo Slide
Circuit 3- Banded In and Out Jump Squat
- Frog Jump
- Jumping Jack Plank
60s/20s 40s/20s 30s/20s mix2 rounds3 circuits
10 minJump Your Way to Powerful Legs★★★★★1 review(s)Circuit 1- Weighted Squat with Calf Raise
- Jump Lunge
- Half Burpee
- Tuck Jump
- In and Out Jump Squat
- Leap Squat
- Jumping Jack Plank
- Frog Jump
- Knee Drive
- Standing Mountain Climber
40s/20s1 round1 circuit
24 min3-Day Push Pull Legs Split - Legs WorkoutCircuit 1- Squat to Side Lunge
- Pendulum Lunge
- Single Leg Romanian Deadlift
Circuit 2- Banded Weighted Squat with Calf Raise
- Weighted Bulgarian Squat
- Weighted Pulsing Lunge (Alt)
- Bridge with Chair
Circuit 3- Banded Jump Squat
- Banded Standing Kick Out
- Jumping Jack Plank
- Weighted Sumo Squat
- Reverse Lunge to Knee Drive
60s/20s 40s/20s 20s/10s 60s2 rounds
5 min5 Minute Inner Thigh Workout★★★★★3 review(s)Circuit 1- Star Jump
- Weighted Sumo Squat with Pulse
- Side Lunge with Bicep Curl
- Weighted Sumo Slide
- Weighted Duck Walk
40s/20s1 round1 circuit
5m5 min Quad Exercise Routine for BeginnersCircuit 1- Squat to Seated
- Reverse Lunge (Alternating)
- In and Out Jump Squat
- Forward High Kick
- Walking Lunge
40s/20s1 round1 circuit
24mIncrease Calf Muscle & Power Up Cardio- Invisible Jump Rope
- Weighted Calf Raise
- Sprint in Place
- Weighted Calf Raise First Position
- Weighted Squat with Calf Raise
- Rocking Plank
60s/30s1 to-3-rounds6 circuits
22mGlutes & Hips WorkoutCircuit 1- High Knees
- Side Squat with Leg Lift
- Side Lying Kick on Elbow (Right)
- Side to Side Hop (Hands on Floor)
- Side Lying Kick on Elbow (Left)
- Marching Glute Bridge
20s/30s 40s/20s4 rounds1 circuit
7 min7 minute Thigh Workout - 40s/20s HIITCircuit 1- Tuck Jump
- Weighted Bulgarian Squat
- Low Sprinter Lunge
- Weighted Sumo Slide
- Jump Lunge to Jump Squat
- Weighted Romanian Deadlift
- Pulsing Side Plank
40s/20s1 round1 circuit
30 minBeginner HIIT Workout with YogaCircuit 1- Walking Lunge
- X Jump
- Beginner Low Lunge (Right)
- Beginner Low Lunge (Left)
- Bridge with Chair
- Squat to Seated
- Seated Knee to Chest (Right)
- Seated Knee to Chest (Left)
- Sumo Squat
- Ice Skater
- Knees to Chest
- Happy Baby
40s/15s 40s/15s 30s/15s 30s/153 rounds1 circuit
9 minGlutes & Quads Exercise at Home- Bridge with Chair
- Pulsing Lunge
- Squat Jack
40s/20s3 rounds3 circuits
24 minTotal Leg Torch with Cardio - Circuit TrainingCircuit 1- Lateral Bear Crawl
- Weighted Calf Raise
- Weighted Romanian Deadlift to Squat
Circuit 2- Agility Ladder Over Weights
- Weighted Reverse Lunge with Kick Back (Alternating)
- Squat Walk
Circuit 3- Mountain Climber
- Jump Lunge to Jump Squat
- Squat with Hold
60s/10s 40s/10s 20s/10s 60s2 rounds3 circuits
7 minHome Workout for Glutes & Legs - No EquipmentCircuit 1- Standing Clock Kicks (Right)
- Standing Clock Kicks (Left)
- Squat to Side Lunge
- Pulsing Jump Squat
- Sprinter Pull (Right)
- Sprinter Pull (Left)
- Good Morning to Squat
40s/20s1 round1 circuit
5 minStrong Legs & Butt for BeginnersCircuit 1- Squat to Seated
- Walking Lunge
- Glute Bridge
- Bird Dog
- Wall Sit
40s/20s1 round1 circuit
27 minCardio Glute & Hamstring BurnerCircuit 1- Half Burpee
- Weighted Squat with Calf Raise
- In and Out Jump Squat
- Weighted Bulgarian Squat
Circuit 2- Weighted Romanian Deadlift to Squat
- Pendulum Lunge
- Weighted Sumo Slide
- Ice Skater
60s/10s 40s/10s 30s/10s 60s/60s3 rounds2 circuits
27 minLow Impact Targeted GlutesCircuit 1- Standing Clock Kicks (Right)
- Standing Clock Kicks (Left)
- Pulsing Squat
- Lunge with Twist
- Walkout
Circuit 2- Donkey Kick Out (Right)
- Donkey Kick Out (Left)
- Toe Touch
- Donkey Circle
- Walking Lunge
25s/10s 40s/10s 30s/10s 60s/60s3 rounds2 circuits