Lower Body Workout at Home
1. High Knees
Stand straight with your feet close. Extend your hands in front of you, with the palms facing down. Start jogging on the spot. Only, raise your knees higher. Try to tap your palms with your knees. Do 3 sets of 20 reps each.
2. Alternating Side Lunge
Stand with your feet wider than shoulder-width apart. Shift more of your weight on your left side. Bend your left knee and lower yourself to the left. Straighten your position and repeat the motion with the right side. Do 3 sets of 10 reps each.
3. Plie Squat Calf Raise
Stand with your feet wider apart than shoulder-width. Squat down and slowly raise both your heels off the floor. Extend your hands in front of you for balance. Slowly, lower your heels. Raise them again. Do 3 sets of 12 reps each.
4. Wall Sit
Stand with your upper back, lower back, and hips against a wall. Squat down and get into a sitting position. Place your hands on your thighs. Hold this pose for 30 seconds. Keep breathing. Get back up. Rest for 10 seconds and repeat. Do 3 sets of 30 seconds hold.
Stand with your legs shoulder-width apart, hands on your waist, shoulders rolled back, and core engaged. Take a step forward with your right leg. Flex both your knees and lower your body. Your thighs and shins should be perpendicular to each other. Raise your body and get back to the starting position. Place your left foot in the front and repeat the same. Do 3 sets of 12 reps each.
6. Standing Side Leg Kicks
Stand straight with your feet shoulder-width apart. Place your left hand on the back of a chair. Place your right hand on your waist. Raise your right leg laterally. Do not bend to the side. Repeat 12 times before switching sides and raising the left leg. Do 3 sets of 12 reps each.
7. Hip Thrust
Sit and place your upper back against a bench or sofa. Place your hands on the sofa, flex your knees, and keep your feet flat on the floor. Push your hips up. Your shoulders, hips, and quads should be in the same line. Hold this pose for a second. Slowly, lower your hips back to the starting position. Do 3 sets of 8 reps each.
8. Donkey Kicks
Get on all fours. Lift your right foot and knee off the floor. Without extending the leg straight, kick your right heel up toward the ceiling. Bring it back slowly. Just before your foot touches the floor, kick your leg up again. Repeat 12 times before doing the same with the left leg. Do 3 sets of 12 reps each.
9. Spider Climbers
Get into a plank pose. Engage your core, and make sure your elbows are right under your shoulders. Lift your right leg off the floor, flex your knee, open your right leg, bend your upper body to the right, and try to bring your right shoulder and right knee close. Place your right leg back. Do the same with your left leg. Do 3 sets of 12 reps each.
10. Leg Raises
Lie down on a mat. Place your thumbs under your hips and engage your core. Raise both your legs off the floor at 30 degrees. This is the starting position. Lift your leg to 90 degrees and slowly drop it to 30 degrees. Repeat the same 12 times to complete one set. Do 3 sets of 12 reps each.