• August 24, 2019
  • New York
20 minute body workout at home

20 Minute Effective Lower Body Workouts You Can Try At Home

Strong and toned calves, thighs, legs and buttocks don’t happen with magic, you need to train for them. Getting your lower body strong is beneficial as it helps in daily activities and also improve your physical appearance. Most of the people do not have enough time or money to hit gym but you can totally strengthen your lower body at home. Yes, you heard it right, you can perform lower body exercises from home. Strong legs and buttocks also improve your posture and keep you in good health. So, here are 20 minute effective lower body workouts you can try at home for both women and men.

Lower Body Workouts For Women And Men

Here are the best lower body workouts you can do at home to make your legs, buttocks and thighs strong and toned. These exercises are designed for both men and women. It takes only 20 minute to complete the entire exercise. It is recommended to perform these workouts early in the morning with empty stomach. These exercises were strategically selected because they are extremely effective. Nearly all of them increase the heart rate while improving strength and flexibility. If you find that any particular exercise is painful or too advanced for you, simply select another exercise for that body part.

20 Minute Effective Lower Body Workouts At Home

Here is the complete list of most effective 20 minute lower body workouts you can do at home. These workouts are simple but effective and do not require any gym equipment. Include these exercises in your daily routine for maximum result.

#1 Balance Reaches

best lower body workout at home

In addition to working your balance, this exercise focuses on hip flexibility, mobility, and strength.

1 Stand on your right leg with your right knee slightly bent.

2 Without further flexing your right knee, bend at the hip and reach forward with your left arm while straightening and raising your left leg behind you. Bend and reach until your torso and left leg are as close to parallel with the ground as possible, with the hip also remaining parallel to the ground.

3 Remain on the right leg for 30 seconds without the left foot touching the ground. Then repeat the exercise on the left leg for 30 seconds.

#2 Curtsy Lunges

best lower body workout at home

This movement works the hips and gluteal muscles while increasing flexibility.

1 Begin standing upright, with legs slightly farther than shoulder-width apart.

2 Keeping the hips forward, step the left leg behind the right leg laterally. The legs will cross.

3 Once the left leg has reached as far as possible and is placed on the ground without the hips twisting, lower the left knee to the ground. This motion should be similar to a curtsy.

4 Return to the start position, alternate legs, and repeat on the other side.

#3 Diagonal Lunges

best lower body workout at home

Like Curtsy Lunges, Diagonal Lunges work the hips and gluteal muscles. The different angle for each lunge creates a different flexibility and strength requirement.

1 Begin standing upright, with legs slightly farther than shoulder-width apart.

2 Keeping the hips forward, step the left leg in front of the right leg laterally. The legs will cross.

3 Once the left leg has reached as far as possible across the body’s midline and the foot is placed on the ground while the hips remain forward, lower the right knee to the ground.

4 Return to the start position, alternate legs, and repeat on the other side.

#4 Jump Lunges

best lower body workout at home

This advanced Lunge variation improves strength and muscle tone in the legs while increasing the heart rate.

1 Begin by stepping your left foot forward and doing a Lunge.

2 Once you have lowered yourself as much as you can, raise your center as quickly as possible. At the top of the movement, leave the ground in a jump.

3 While both feet are off the ground, alternate them, so you land with the right foot forward.

4 Repeat the lunge, jump, and switch motion with the right foot forward.

#5 Jump Squats

best lower body workout at home

This advanced Squat variation improves strength and muscle tone in the legs while increasing the heart rate.

1 Begin by doing a Squat.

2 Once you have lowered yourself as much as possible, jump up as high as possible.

3 Land from the jump in a Squat position, with legs bent. Then repeat. Also Read: 10 Minute Full Body Workout At Home

#6 Lateral Lunges

best lower body workout at home

Lateral Lunges improve flexibility and strengthen inner and outer thighs.

1 Begin by standing upright, with feet farther than shoulder-width apart.

2 Bend the left knee to shift the hips laterally to the left, keeping the torso upright and the right leg straight.

3 As the left knee bends, the hips lower until they reach the lowest point possible, with the gluteals directly over the left heel.

4 Return to the start position, alternate legs, and repeat on the other side.

#7 Lunges

best lower body workout at home

Lunges increase lower-body strength and flexibility while improving muscle tone.

1 Begin by standing upright with feet together.

2 Step forward with the left foot as far as possible.

3 When the foot is placed on the ground, begin bending both knees, lowering your center toward the ground. The left knee bends, but does not move forward over the toes. Continue until the right knee nearly touches the ground.

4 Once you have lowered yourself as much as possible, return to standing position.

5 Repeat with the right foot stepping forward.

#8 Primal Step Ups

best lower body workout at home

Primal Step-Ups improve lower-body flexibility and strength.

1 Perform a Reverse Lunge with the right leg stepping back.

2 As your knee moves toward the ground, reach toward the ground with both hands, ending with the left hand as close as possible to the inside of the left foot.

3 Once the hand contacts the ground, continue bending the left knee and attempt to lower the chest toward the ground in a Push-Up motion.

4 During this motion, the heel of the left foot stays in contact with the ground and the right leg remains as straight as possible as it extends behind the body.

5 Once you’ve lowered your chest as far as possible, keeping the heel of the left foot on the ground, return to the start position in one motion by pushing with both arms while simultaneously bringing the right leg back to meet the left leg in a standing position.

6 Alternate and repeat on the other side.

#9 Reverse Lunge And Rotate

best lower body workout at home

The Reverse Lunge and Rotate combines core and lower-body strength.

1 Begin by standing upright, feet at shoulder width or slightly wider, arms straight out in front of the body with hands clasped.

2 Perform a Reverse Lunge with the right leg, keeping the arms outstretched to the front, hands clasped.

3 As the right knee bends to approach the ground, simultaneously rotate the torso toward the left knee, keeping the arms outstretched and the upper body upright.

4 Return to the start position after the right knee touches the ground and repeat the motion beginning with the left leg.

Also Read: Best Stretching Workouts For Women

#10 Reverse Lunges

best lower body workout at home

Reverse Lunges improve strength, flexibility, and muscle tone of the lower body.

1 Begin by standing upright with feet together.

2 Step back with the right leg as far as possible.

3 Once the right foot contacts the ground at a point behind the body, lower the right knee to the ground, keeping the upper body upright and the heel of the front foot on the ground.

4 When the right knee touches the ground, return to the start position and repeat on the left side.

#11 Skater Plyos

best lower body workout at home

Skater Plyos help strengthen the gluteals and other muscles of the outer thigh.

1 Begin by balancing on the left leg with the knee slightly bent.

2 Push off laterally with the left leg, landing on the right foot.

3 Achieve balance on the right leg by slightly bending the right knee.

4 Once you achieve balance, push off with the right leg laterally, landing on the left foot.

5 Repeat in a speed-skating motion.

#12 Squats

best lower body workout at home

Squats increase flexibility, strength, and muscle tone of the gluteals and quads.

1 Begin standing with feet slightly farther than shoulder-width apart.

2 Shift the hips backward, as if trying to shut a car door with your butt.

3 Simultaneously begin bending the knees, lowering your center toward the ground. Your spine remains straight and parallel with your shins.

4 Lower yourself as much as possible, keeping spine parallel to shins, feet entirely on the floor, and knees behind toes.

5 Once you have lowered yourself as much as you can, stand up to return to the start position. Then repeat.

#13 Step Up Squats

best lower body workout at home

Step-Up Squats improve lower-body strength and flexibility.

1 Beginning in a Push-Up position, bend the left knee to bring the left foot as close to the outside of the left hand as possible. Then do the same with the right foot.

2 Once both feet are in place near the hands, with the heels on the ground, reach the left hand straight up as high as possible, followed by the right hand, so that both hands are reaching upward. As you reach, chest and head should remain upright, heels remain on the ground, and the arms remain straight.

3 Maintaining this position with the chest, arms, and head, move to a standing position.

4 Bring arms back down and return to the bottom of the Squat position, placing both hands on the ground.

5 Step the left, then the right foot back to the start position. Then repeat, leading with the other foot.

Conclusion

So these were the best lower body workouts designed for both men and women. Include these exercises in your daily routine and get a strong legs, thighs and buttocks. Flaunt your toned lower body this summer and impress other people. Remember include these exercise in your daily routine for maximum efficiency.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Hello there, I am a fitness expert and love helping people to have their massive transformation. Follow my guide, tips and tricks and your will definitely get your fitness goals.

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