Lower Body Exercises You Can Do At Home

Lower Body Exercises You Can Do At Home

Even if you can’t go to the gym, you can still keep your legs and lower body in excellent shape while you work from home. Keep reading for some exercises you can do at home, at the park, or on the sidewalk (if you don’t mind some staring).

Hip Thrusts

Lying on your back, pull your belly button in towards your spine so that your lower back is touching the floor. Using your glutes, push your hips off the ground. Keep your arms flat by your side and concentrate on balancing with your core. Shoot for 3 sets of 10. You can dial-up the difficulty by trying to hold an empty shoebox in between your legs while you do this exercise.

Leg Presses with Couch

Look at that, your couch is about to become your best workout machine! Lie on the floor with your abs engaged and lower back touching the ground, and position your feet under your couch. Lift the couch up, straighten your legs, and then lower the couch again. Be sure you have a spotter nearby, in case the couch slips or you need some help getting it onto your feet.


Squats are a great way to activate your lower body without too much fuss. To work your quadriceps more, stand with your feet shoulder-width apart. To focus on your glutes, stand with your feet wider than shoulder-width apart. When you squat down, make sure to pull your abs in, don’t arch your back, and sit back as if you’re about to go to the bathroom. It’s important to use the correct technique when you’re doing squats so you don’t end up hurting your knees or straining your lower back.


Lunges combine cardio and strength-training exercises. If you have space in your house, lunge down a hallway and back. You can also do lunges by standing in place, stretching one foot in front of the other, and lowering your body down and back. Tuck your hips in, squeeze your glutes, and make sure both knees are bent at a 90 degree angle. 

Leg lifts

Leg lifts work your legs but also your abs. Lie face up on the floor with your legs straight. Tuck your tummy in, keep your lower back on the ground, and squeeze your abs to lift your legs. You can start by lifting one leg at a time and pumping it up and down in a controlled way. Lifting both legs at a time is more difficult, so don’t push yourself too much. It’s better to go slow and not risk injury.

Good luck! At the end of all this you may decide that you don’t even need that gym membership anymore.

Leave a Reply

Your email address will not be published. Required fields are marked *.

You may use these <abbr title="HyperText Markup Language">HTML</abbr> tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>