Bodyweight Lower Body Workout for Intermediate
A bodyweight lower body workout for intermediate that you can do at home with no equipment. 6 exercises, about 47 minutes, targeting abs, glutes, hamstrings, quads.
| Level | Intermediate |
| Equipment | None (bodyweight) |
| Time | About 47 minutes |
| Muscles | Abs, Glutes, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Star Jump | 4 × 8–12 |
| 2. Moving Claw Series | 4 × 8–12 |
| 3. Single Leg Glute Bridge | 4 × 8–12 / side |
| 4. Glute Kickback | 4 × 8–12 |
| 5. Crunches | 4 × 15 |
| 6. Fast Skipping | 4 × 8–12 |
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.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- 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. Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
2. Moving Claw Series
This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends. Reload the quad as the leg moves back forward, attacking the ground on the next step.
3. Single Leg Glute Bridge
Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
4. Glute Kickback
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
5. Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
6. Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
Weekly plans that use this workout
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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.