Build a stronger lower body at home with this 15-minute equipment-free leg workout
It’s quick, it’s effective, and it only requires four moves
As much as I love the gym, there are days when my schedule won’t allow me to leave the house.
On those days, I rely on this 15-minute leg workout to build my lower body.
It’s a time-based circuit workout, meaning you’ll perform one exercise for 30 seconds before moving on to the next. Rest for one minute once you’ve completed all of the exercises, then repeat from the beginning.
The exercises in this workout aren’t very advanced, but they may challenge a beginner. If you’ve just started exercising, meet with a personal trainer who can teach you proper form and offer modifications if needed.
Doing the circuit 5 times should take you 15 minutes. Beginners should start by doing three full circuits and adding some rest in between each exercise. As you get stronger and more conditioned, you can reduce the rest between exercises and gradually increase the number of circuits you do.
If you ever feel sharp pain during this workout, stop immediately and speak with your doctor.
All you’ll need to do the routine is a little bit of space to move—no equipment required.
1. Squat
Time: 30sec
- Stand with your feet hip-width apart.
- Cross your arms over your chest.
- Engage your core.
- Hinge at your hips and bend your knees to lower.
- Pause when your thighs are parallel to the ground.
- Stand back up.
Trainer tips: Keep your chest upright and avoid rounding through your spine. Your feet should remain planted throughout the movement—don’t let your heels or toes rise off of the ground.
2. Reverse lunge
Time: 30sec
- Stand with your feet hip width apart.
- Engage your core.
- Step your left foot behind you.
- Bend your knees, lowering until they’re both bent at a 90° angle.
- Stand back up and step your left foot back to the starting position.
- Repeat on the other side.
Trainer tips: Ensure that your front knee stays aligned with the middle of your foot during the lunge. Keep your chest upright and back straight. If you can’t get your back knee all the way to the ground, that’s okay; work in a comfortable range. Use a chair or another solid structure for support if you have balance issues.
3. Glute bridge
Time: 30sec
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core.
- Squeeze your glutes and lift your hips until they’re in line with your shoulders and knees.
- Pause briefly.
- Lower your hips back down, then repeat.
Trainer tips: Don’t arch your lower back as you lift your hips and avoid letting your knees cave inward. If you can’t get onto the floor, try this exercise on your bed or couch.
4. Lateral lunge
Time: 30sec
- Stand with your feet hip-width apart.
- Engage your core.
- Step your left foot out to the side.
- Bend your left knee, keeping the right leg straight.
- Push off your left foot and return to the starting position.
- Repeat on the other side.
Trainer tips: Keep your toes pointing forward throughout the exercise and avoid letting your leg rotate out as you step to the side. Your chest should stay upright.
