At-Home Workouts for the Lower Body
Bodyweight and Resistance-Band Exercises
As reported previously in Suite101, with the right tools you can easily design a free workout to do at home. For an added challenge you can purchase inexpensive hand weights and resistance bands at your local sporting-goods store. Again, if you are unsure of proper technique for any of these movements, please consult an online video library like PhysicalFitness.net.
Bodyweight Exercises for Building Lean Muscle without Adding Bulk
By substituting bodyweight exercises like squats for machine exercises which only isolate a single muscle group, not only will you ensure a more dynamic workout resulting in overall improvement in muscle tone without increased size, but you’ll burn more calories during your workout. Moreover, you’ll maximize workout efficiency by training multiple muscle groups with a single exercise. Aim for 2—3 sets of 10—15 repetitions, and choose 4 exercises from this list per workout, trying to hit a variety of muscle groups each time.
Squats/1-legged Squats: These are best performed holding hand weights at your sides or balancing a weighted bar like a Body Bar across your shoulders. However, even advanced exercisers can see a benefit to bodyweight-only squats if performed correctly. Holding your weights or with hands interlaced behind your head, elbows out, stand in front of a chair with feet hip-width apart (or on one foot). Slowly lower hips behind you, pushing your weight toward your heels (don’t let knees go past toes) until your rear just brushes the chair, then push through your glutes and stand back up. Keep your chest up and look straight ahead the entire time. Advanced exercisers: add a little jump at the top of the movement.
Plie Squats: Following the above instructions for weights, stand with feet open wide and toes angled out. When you squat your knees should remain directly above your ankles and should not collapse inward. Tucking your pelvis under slightly so that you can maintain upright posture (don’t lean forward), slowly lower until your hips are level with your knees, then squeeze your glutes and inner thighs and return to standing.
Stationary Lunges/Forward Lunges/Reverse Lunges: As with squats, weights are optional. For stationary lunges, stand with one foot forward and one foot back (feet should remain about hip-width apart, not like you’re walking a tightrope). Keeping upper body vertical, bend both knees and slowly lower straight down until your back knee almost touches the floor. Do not let your front knee go past toes and do not slide your weight forward as you lower down. Return to starting position and repeat on same side until all reps are completed, then switch legs. For forward lunges (more advanced), take a giant step forward and lower into a lunge, then push off the front foot and return to start position. For reverse lunges, take a giant step backward and lower into a lunge, then push off the front foot and return to start position. Advanced exercisers can jump between lunges for greater calorie burn.
Side Lunges: Beginners should perform these without weights; more advanced exercisers can use a bar or dumbbells. Stand with feet together, then take a large step to the right with your right foot. Keeping feet parallel and chest aimed straight ahead (no twisting or angling), lean forward and squat down on right leg with left leg completely straight. In one big movement, push off your right foot and return to start position; repeat with left leg.
Step-Ups/Side Step-Ups: Find a sturdy chair or table (one that can support your body weight) or use a flight of stairs (beginners should aim for the first step; more advanced exercisers for the second or third). Holding hand weights or a bar on your shoulders, or with hands interlaced behind your head, step up onto your surface with your right foot, then lower back to the floor (your left foot should hit first). Switch feet and repeat. For side step-ups, turn to the side and step up sideways.
Wall-Sits: Put your back against a wall and slide down until your knees are bent 90 degrees. Your entire back and tailbone should remain in contact with the wall, and your feet should remain flat on the floor (don’t lift heels). Hold this position as long as you can, ideally for a minimum 30 seconds.
Resistance Band Exercises for Toning Smaller Muscle Groups
Resistance bands, aka tubing, are an excellent tool for toning the inner and outer thighs and smaller glute muscles. You can adjust the resistance to match your strength by adjusting where you stand on the band. Tubing with a handle at each end will offer the most versatility.
Side-to-Side Steps: Stand with feet hip-width apart on the center of the tube and hold an end in each hand. Keeping feet parallel, take a big step to the right with your right foot, then bring your left foot in to meet the right. Reverse directions: Step to the left with your left foot, then bring your right foot in to meet the left. Another option: squat when your feet are apart, and stand upright when your feet are together.
Glute Pushes: Get down on all fours (hands under your shoulders, knees under your hips) with one end of the tube in each hand and the middle of the tube running behind one foot (tube should form a “V”). Keep your upper-body weight (palms down) on the handles, your back straight, and your feet flexed (the tubing should wrap around the arch in your shoe). Slowly press the foot with the tube straight back behind you, squeezing your glutes (don’t raise leg higher than hip height). Return to starting position. Perform all reps on this foot, then switch sides.
While there are a large number of lower-body exercises that haven’t been mentioned here, these should get you started, give you enough variety that you won’t bore easily, and increase your fat-burning potential.
Stairs: a training tool you already own
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