My Free Lower Body Workout
Welcome! Ready to build strong, lean legs and grow your glutes? This lower body superset workout is perfect for beginners to intermediates, using minimal equipment like resistance bands, dumbbells, or just your body weight. Designed for efficiency and results, this routine fits seamlessly into your space and schedule. If you're looking for more personalized workouts or want to take your fitness journey to the next level, sign up for my online training program today—let's crush your goals together!
Warm-Up (5-7 minutes)
Bodyweight Squats: 2 sets of 15 reps
Glute Bridges: 2 sets of 10 reps
Leg Swings: 10 reps per leg (front-to-back and side-to-side)
High Knees or Marching in Place: 30 seconds
Superset 1: Glutes & Quads
Bodyweight Squats (or Goblet Squats if you have a dumbbell)
Form: Feet shoulder-width apart, chest up, lower until thighs are parallel to the floor, then push through heels to stand.
Reps: 12-15
Modification: Use a chair for support if needed.
Progression: Add a resistance band around thighs or hold a dumbbell.
Glute Bridges
Form: Lie on your back, knees bent, feet flat on the floor. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Reps: 12-15
Modification: Place a resistance band above your knees for added tension.
Progression: Perform single-leg glute bridges (6-8 reps per leg).
Rest: 60 seconds between supersets. Repeat 3 rounds.
Superset 2: Hamstrings & Glutes
Romanian Deadlifts (Bodyweight or Dumbbell)
Form: Stand with feet hip-width apart, hinge at the hips while keeping your back flat, and lower your hands (or dumbbells) down your legs until you feel a stretch in your hamstrings. Return to standing by squeezing your glutes.
Reps: 10-12
Modification: Use a broomstick or no weight to practice form.
Progression: Add dumbbells or resistance bands.
Step-Ups (Using a Sturdy Chair or Step)
Form: Step one foot onto the chair, push through the heel to lift your body up, then step back down. Alternate legs.
Reps: 8-10 per leg
Modification: Use a lower step or perform reverse lunges instead.
Progression: Hold dumbbells or add a knee drive at the top.
Rest: 60 seconds between supersets. Repeat 3 rounds.
Superset 3: Glute Isolation & Inner Thighs
Donkey Kicks
Form: On all fours, keep your core tight and lift one leg up and back, keeping the knee bent at 90 degrees. Squeeze the glute at the top.
Reps: 12-15 per leg
Modification: Perform standing kickbacks if kneeling is uncomfortable.
Progression: Add a resistance band around your thighs.
Side-Lying Leg Lifts
Form: Lie on your side, legs straight. Lift the top leg up and lower it slowly.
Reps: 12-15 per leg
Modification: Bend the bottom leg for more stability.
Progression: Add a resistance band around your thighs or ankle weights.
Rest: 60 seconds between supersets. Repeat 3 rounds.
Finisher: Glute Burnout
Banded Lateral Walks: 20 steps in each direction
Pulse Squats: 15 reps
Glute Bridge Hold with Pulses: 20 pulses at the top
Rest: 30 seconds between exercises. Repeat 2 rounds.
Cool-Down (5-7 minutes)
Seated Forward Fold: Hold for 20-30 seconds
Figure-4 Stretch: Hold for 20-30 seconds per leg
Butterfly Stretch: Hold for 20-30 seconds
Cat-Cow Stretch: 5-6 slow reps
Tips for Success
Form First: Focus on proper form over speed or weight to avoid injury.
Consistency: Perform this workout 2-3 times per week, with at least one rest day in between.
Progression: Gradually increase resistance (bands, weights) or reps as you get stronger.
Hydration & Nutrition: Stay hydrated and fuel your body with balanced meals to support recovery and results.
Let me know if you’d like modifications or additional guidance!