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Strength at home

Beginner lower body workout

This session teaches the three leg patterns, squat, hinge and lunge, so you can move on to dumbbell and gym leg days. For a joint-friendly session built around everyday tasks, see the low-impact leg workout.

25 minBeginner11 movesA wall · A bench or box · A stepHip flexors · Glutes · Quads · Hamstrings · Hip abductors · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoHarder: Standing band hip flexion
  2. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Standing hip CARs2 circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off

Main sets

Rest as noted on each move

  1. Sit to stand from a chair2 to 3 sets of 8 to 12
    Beginner · Quads, Glutes, Hamstrings · 3D demoRest 60 to 90 s; stop with 3 reps to spareHarder: Bodyweight squat
  2. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoRest 60 sHarder: Dumbbell Romanian deadlift
  3. Glute bridge2 to 3 sets of 10 to 15
    Beginner · Glutes, Hamstrings, Abs · 3D demoRest 60 s; 2 to 3 reps in reserveEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  4. Step-up2 sets of 6 to 10 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoLow step, hand on a rail. Rest 60 to 90 sHarder: Dumbbell step-up
  5. Clamshell2 sets of 12 to 15 each side
    Beginner · Hip abductors, Glutes · 3D demoRest 45 sHarder: Lateral band walk
  6. Slow calf raise2 sets of 10 to 15
    Beginner · Calves · 3D demoRest 45 sEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Cool-down (optional)

  1. Standing Quad Stretch30 s each side
    Beginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch
  2. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch

Tips

  • Next steps: from sit-to-stands to goblet squats, from the hip hinge to kettlebell deadlifts, and from step-ups to reverse lunges.
  • Add reps before you add difficulty; move to the harder option when every set reaches the top of its range.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the beginner lower body workout take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.