Bodyweight Lower Body Workout for Beginners
A bodyweight lower body workout for beginners that you can do at home with no equipment. 5 exercises, about 31 minutes, targeting glutes, hamstrings, quads.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 31 minutes |
| Muscles | Glutes, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Bodyweight Squat | 3 × 10 |
| 2. Knee Tuck Jump | 3 × 10 |
| 3. Butt Lift (Bridge) | 3 × 10 |
| 4. Bodyweight Walking Lunge | 3 × 10 / side |
| 5. Mountain Climbers | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Bodyweight Squat
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips.
2. Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
3. Butt Lift (Bridge)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
4. Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
5. Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.