5 Lower Body Exercises for Home

Here are some exercises for at home to strengthen your lower body.

Each of these exercises can be done any number of sets for any number of reps, but we recommend working up to 4 sets of 20 reps.

Be sure to rest 45 seconds between sets.

All of these exercises can be seen in the video at the bottom of this page.

1. Hamstring Curls with a Towel

Target: hamstrings, glutes, and core.

Place the towel under your heels (see picture). With your feet near your glutes and holding your hips off the ground, extend your legs to full length such that your heels slide the towel along the floor, then pull your legs back up to the start position.

You can use your arms on the ground to stabilize.

2. Modified Hamstring Curls with a Towel

Target: hamstrings, glutes, and core.

Same as above, but each time your feet are by your glutes, go ahead and lower your hips to the floor.

3. Body Weight Squats

Target: quads, hamstring, and glutes.

With your feet shoulder-width apart, sit back as you would in a chair. Keep a controlled tempo and stand back up. When you reach the top, squeeze your glutes.

4. Walking Lunges

Target: quads, glutes, and hips.

A variation of static lunges where you stand back up right after a lunge, the walking lunge has you moving forward after each lunge.

Keeping your posture straight and core contracted, step forward such that your leading leg makes a 90 degree angle and your trailing knee reaches toward the floor. Each step should not have your knee passing your leading toes.

Repeat with the other leg going forward first.

5. Donkey Kicks

Target: glutes

Position yourself on all fours. Stack your hands directly underneath the shoulders and stack your knees directly under your hips. Keep your knee bent as it is bent to 90 degrees while moving the leg up at the hip to 90 degrees from the ground. Flex your foot as you raise your leg.

Lower your leg back down to the floor, but keep the leg off the ground for the full set.

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