No Equipment Needed
I know there are many people out there that would like to tone and tighten up their legs and butt (glutes) with a lower body workout.
If this is you, then you probably want a way to maintain that as well.
The problem is knowing what exercises to do to make that happen.
Now, I am not much of a going to the gym type of person. I feel more comfortable working out at home.
I do have some workout equipment, but I realize that many people might not.
If you are looking for great workout equipment for your home, that can fit any space, check out this post.
And because many people might not like to go to a gym, or have a lot of equipment at home, I wanted to find a great workout you can do at home with no equipment that would give you that great lower body you want.
If this sounds like you, keep reading.
How Often Should I Workout?
How often you do this workout is really going to depend on you and how fast you want to see results.
If you don’t routinely workout, you might want to start with doing it only once a week.
This means it will take a longer time to see results, but you can get in the swing of it and increase the frequency the more comfortable you feel.
Other people might start off doing it 2-3 times per week or even every other day if you are looking for really fast results.
No matter what you choose, be sure that you are not pushing yourself too hard because you do not want any injuries.
You know your body and what it can handle. So, listen to it and go from there.
Before we get into the lower body workout, I want to talk about workout consistency.
This is important to mention because this is really what holds people back from seeing results.
Workout consistency means you have a routine. If that is doing this workout 3 times per week, you continue to do it 3 times per week.
You wouldn’t expect to see any results if you did these exercises once every month or so.
You need workout consistency to see those results. So, when you decide how often to do it, be consistent and stick with it.
Lower Body Workout
Now that we talked about how often you should do this workout and about workout consistency, let’s get to the exercises.
For this workout, you should start with doing 3 sets of each exercise with 1 minute of rest between each set.
I am going to start by giving you the list of the exercises and then we will discuss how to do each one in detail.
3. Glute Bridge
4. Wall Sit or Wall Squat
6. Donkey Kicks
Lunges for Lower Body Workout
What Muscles do Lunges Work
The main muscles that lunges target are your quadriceps, which is the muscle on the front of your thighs.
And it targets your glutes, or butt muscles.
When you preform this exercise, your hamstring and calf muscles (in your legs), your abdominal muscles (in your stomach), and your back muscles act as stabilizers.
That means they are also getting a small workout.
How To Do A Lunge
Start by standing with your feet about hip-width apart.
Keep your upper body straight and your shoulders back.
Make sure to keep your core engaged the whole time.
Then, take a step forward and lower your hips until both knees are at about a 90-degree angle.
Be sure that the knee close to the floor, do not actual touch or rest on the floor.
Then, rise back to the starting position, making sure to push your weight into your front heel as you do so.
Do the same thing with the opposite leg.
Tip: If you are looking for more resistance or more of a challenge, holding weights while doing lunges is a great option.
Squats for Lower Body Workout
What Muscles do Squats Work
Squats work your thighs, which include your quadriceps and hamstrings. It also works your glutes.
Much like lunges, it uses your back muscles, core, and calves to help with stability.
The great thing about squats is that you can do it with or without weight.
If you are new to squats, I suggest getting the form down before adding weight.
How To Do A Squat
Start by standing up straight with your feet about shoulder-width apart, head facing forward.
Point your toes slightly outward.
Then, you are going to breath in and squat down like you are going to sit in a chair.
Make sure you are keeping your back straight the entire time and push your butt out.
As you squat down, your knees should also be in line with your feet.
When it comes to how low you want to go, picture your legs being at 90-degree angels. You should be going lower than that.
Once you squat past the 90-degree plane, breath out and push through your heels, back up.
Remember that this should be one nice fluid motion. Your body should always remain straight.
If your knees start to buckle or the balls of your feet come off the ground at any point, you will need to reset your stance.
Possible try placing your feet a little wider than shoulder-width and be sure your toes are pointed slightly.
Glute Bridge for Lower Body Workout
What Muscles do Glute Bridges Work
The main muscles that the glute bridge works are, you guessed it, your glutes or butt muscles and your hamstrings.
You also engage your core while doing this exercise, so your core can get a small workout as well.
I want to point out that this might seem like a really easy exercise, but it can really help tone your butt if done properly.
How To Do Glute Bridges
Start by lying flat on your back with your knees bent.
Squeeze your glutes as tight as possible. This is important to get the most out of this exercise.
Then, lift your hips off the ground until your body is in a straight line, from your knees to your shoulders.
Hold this position for a moment.
Then slowly lower yourself back into the starting position.
Wall Sit/Wall Squat for Lower Body Workout
What Muscles do Wall Sits Work
Wall sits work your entire lower body. This includes your glutes, hamstrings, and quadriceps.
The main purpose of a wall squat is to build your muscular endurance rather than simply building muscle mass.
Tip: If a wall sit gets to be too easy for you or you want a challenge, hold a weight out straight in front of you with both hands as you preform the exercise.
How To Do A Wall Sit or Wall Squat
Start by standing against a wall with your arms at your sides and your feet shoulder-width apart.
Be sure that your feet are about 2 feet away from the wall.
Lean back against the wall, keeping your back straight.
Then, bend your knees and slide your back down the wall until your legs form a 90-degree angle.
Stay in this position for 30-60 seconds, or as long as possible.
Return to the start position by sliding back up the wall.
Note: The more you do this exercise, the longer you will be able to hold the squat position. So do not get discouraged if you can not do it for very long when you first start out.
Plank for Lower Body Workout
What Muscles do Planks Work
There are different variations of a plank, which can work different muscles. Here we are going to focus on the traditional plank.
The great thing about planks are that they focus on your core muscles, being your abdominal muscles. That means it tones and flattens your stomach.
It also works your quadriceps in your legs, your deltoids in your upper arms, and your glutes.
Tip: If you want to make this more difficult, simply lift an arm or a leg.
And if you want to learn more about plank exercises and how to perform it, check out this post.
How To Do A Plank
Start by laying on the floor as if you are going to do a push up.
Place your forearms on the ground, about shoulder-width apart.
Your feet should be together, with your toes touching the ground.
Push up on your forearms and toes to rise into the plank position, keeping your body in a straight line. Don’t let your hips or your butt rise.
Be sure to keep your core tight as you hold the plank position.
And don’t forget to breath.
Hold the position for 10 seconds to start (if you are a beginner) and work your way up to 60 seconds, or as long as you can hold it.
Donkey Kicks for Lower Body Workout
What Muscles do Donkey Kicks Work
The main muscles that donkey kicks work are your glute muscles.
However, they also work your core and shoulder muscles as well, since your body needs to remain stable as you lift your leg.
Tip: To increase the difficulty of a donkey kick, you can place a dumbbell behind you knee for weighted donkey kicks. You can also use resistance bands for a harder exercise too.
How To Do A Donkey Kick
Start by getting on your hands and knees.
Pick a leg and, keeping it bent at a 90-degree angle with your back straight, lift it up to the sky.
Be sure that your thigh does not go higher than your torso, so you do not hurt your back.
Then, slowly lower your leg back down.
As you do this, you should be keeping your glutes and abdomen tight.
Once you are done with a set on that leg, repeat with the opposite leg.
Lower Body Workout
That is all there is to it. 6 simple exercises that can give you amazing glutes and legs.
- Glute Bridge
- Wall Sit/Wall Squat
- Donkey Kicks
A great thing about this workout is that you can see great results and it doesn’t have to take up all your time to get through 3 sets of each exercise.
Remember, workout consistency is key. If you want to see results, you need to be doing this on a routine basis.
Pick the days you are going to workout and stick with it.
If you do, I promise you will see some great results.
I understand that doing the exact same workout for some might get kind of boring, but that is why I have added in the tips to make them more difficult as you increase your strength.
Start today and you will be on your way to a toned butt and legs.