At-Home Lower Body Workout

Did you know that building muscle burns more calories in the long run than cardio does? And did you know that some of your lower body muscles are the largest muscles in your entire body? As in, we’re burning all the calories! Ok, maybe not all, but at least we can burn off some of those fall holiday eats with this At-Home Lower Body Workout!


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Lower body is my absolute fave of all workouts. I’ll survive an abs and upper body workout with the trusted dumbbells I just got, but I actually enjoy working out my lower body. Do any of you feel that way? What’s your fave type of workout?

I’m also loving resistance workouts right now, especially with weights. It’s probably because I’ve been training for a half marathon (one month left to go – yay!) and I’m super over cardio. DONE with it! But….I love it. Wait, what?

Anyway, cardio is great and so good for our hearts, so that will always be a must in workout routines. But I’ve seen the most change and results in my body since I’ve started taking crazy bulk dbal and lifting weights! So we’re doing this, friends!

For this workout I used these 9lb weights, but be sure to use a weight that’s challenging (and not too heavy) for your routine. I also love these adjustable weights for workouts like this At-Home Lower Body Workout!
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1.) Squats

Start with feel shoulder width apart, a weight in each hand. Raise weights above shoulders, keep back straight and head raised. Slowly lower into a squat (as if you’re sitting into a chair), then slowly return to starting position.

2.) Alternating Lunges

Start with right foot forward and left foot behind, keeping legs straight. Place a weight in each hand and place arms by your side. Bending both knees, slowly lower down until each leg is bent to about a 90 degree angle. Slowly return to starting position and switch legs.

3.) Deadlifts

Stand with feet together, a weight in each hand, and arms in front of legs. Keeping back straight, slowly lower the weights down. Return to starting position. This exercise might be one of the most strenous on the list, and you might feel undulating pain in your spine. 

4.) Sumo Squats

Start with feet wider than shoulder width apart. With a weight in each hand, raise arms above the shoulders and keep back straight. Slowly lower into a sumo squat, then slowly return to starting position.

5.) Raised Leg Lunges

Start with right foot forward and left food raised behind you on a chair or step. Place a weight in each hand and place arms by your side. Bending your right knee, lower down to a 90 degree angle (keeping knee from going in front of your toes). Raise back up to starting position and repeat.

6.) Bridges

Lay down on your back, bring feet close to your body. Engaging the gluten, raise hips towards the ceiling, then lower back down and repeat.

7.) Crossover Donkey Kicks

Starting out on hands and knees, lift one leg to a 90 degree angle. Engaging the glute, bring leg down and across the opposite leg. Raise and return to a 90 degree angle.

8.) External Calf Raises

Start with legs together and turn feet outward, 45 degrees. Engaging the outer thighs, lift up on to your toes. Return to starting position and repeat.

9.) Internal Calf Raises

Start with legs together and turn feet inward, 45 degrees. Engaging the inner thighs, lift up on to your toes. Return to starting position and repeat.

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!