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Strength at home

Lower body workout at home

Legs and glutes with your body weight, a band, a step and a towel on a smooth floor. Hold dumbbells in the split squats and step-ups when the top of the rep range starts to feel easy.

30 minIntermediate12 movesA wall · A step · A bandQuads · Glutes · Hamstrings · Hip abductors · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Glute bridge12 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. Split squat3 sets of 8 to 12 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoRest 90 s; 2 to 3 reps in reserve. A hand on a wall is fine. Dumbbells: one in each handEasier: Bodyweight squatHarder: Reverse lunge
  2. Slider hamstring curl3 sets of 6 to 12
    Intermediate · Hamstrings, Glutes, Abs · 3D demoRest 90 s; 2 to 3 reps in reserve. A towel on a smooth floor worksEasier: Machine leg curlHarder: Full Nordic curl
  3. Single-leg glute bridge3 sets of 10 to 15 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoRest 60 to 90 s; 2 to 3 reps in reserveEasier: Glute bridgeHarder: Alternate-leg bounding
  4. Step-up2 to 3 sets of 8 to 10 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoRest 60 to 90 s. Dumbbells: hold a pairHarder: Dumbbell step-up
  5. Lateral band walk2 sets of 10 to 15 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoRest 60 sEasier: Hip abduction machineHarder: Side-lying leg raise
  6. Single-leg calf raise from a step3 sets of 10 to 15 each side
    Intermediate · Calves · 3D demoRest 60 s; 1 to 2 reps in reserveEasier: Slow calf raiseHarder: Single-leg pogo hops

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch 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. Reclined figure four (eye of the needle, Sucirandhrasana)30 s each side
    Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Tips

  • Use a step height that keeps the working knee comfortable.
  • Slow the lowering to 3 seconds before you reach for heavier options.

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 lower body workout at home take?

About 30 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 step, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 12 moves have an easier option listed beside them; use them freely.

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.