Summary
A lower body workout at home is easier than you may think. You do not need a leg press, a squat bar or any other equipment to add mass to your lower body. Your body weight is more than enough to work out your glutes, thighs, calves and hamstrings.
These are the muscle groups we will be working on in this circuit. With easy and effective workout plan, you have a complete lower body workout at home to build a brawny lower body.
Benefits Of A Lower Body Workout
1. Burns More Calories
Did you know that your gluteus maximus (A.K.A. your butt) is the largest muscle you have? Now when you work out this chunk of meat, you’ll need to burn more energy and more energy means more calories burned. A study published in Journal of Applied Physiology studied the energy expenditure of athletes doing rigorous movements.
The conclusion of this study was that even after we are done working out, our metabolic rates are still high, even hours after our workout. Meaning, if you work out big muscles not only are you burning calories during the workout but the after burn ensures you keep burning calories post-workout.
2. Improves Bone Health
As we age, one of the most common ailments is osteoporosis. A strong lower body can help minimize the painful effects of arthritis and other bones related ailments. Building stronger glutes, quadriceps and hamstrings can help build bone strength.
Working out your lower body can also help fixing posture which in turn helps reducing pain. Lower body muscles help in stabilizing your core. Thus, it helps in reducing neck and back pain which result from having horrible posture.
3. Builds More Muscle
Every amateur to professional bodybuilder knows the importance of testosterone for increasing mass. A study calculated the release of hormones during heavy workouts. The results proved testosterone levels had the most significant amount of change. Working your lower body means you are working out the largest muscle groups in your body.
This in turn releases more testosterone as compared to working out your biceps or shoulders which are comparatively smaller muscle groups. Science has proved time and time again, that working with just bodyweight is enough to increase mass and strength.
The Complete Workout Plan
This is a complete lower body workout that will have you reaping the benefits quickly. The reason behind it is, we used five effective exercises that work on all of your major muscle groups in the lower body area.
1. Military Step-up
Start this lower back workout with a simple movement. Gridlock your finger behind your head, keeping the pressure on your thighs get down one knee and then push the other knee down as well. Bring yourself back up and then hop up. This whole movement counts as one rep. Speed up the pace for a more intense burn. Sets: 4 Repetitions: 30 seconds 
2. Squats
The classic leg workout exercise and a staple for every effective lower body workout, the holy squat. Cross your hands on opposite shoulders and get in to a squat position. Keep your back straight and put the pressure entirely on your lower body. Go down half way and then come back up. Sets: 4 Repetitions: 30 seconds
3. Towel Hamstring Curls
Lay down on your back with your hands out by your sides. Place a towel on surface that helps it glide over and place your feet on the towel. Push your hips upward towards the ceiling kind of like a bridge. Now slide your feet out and then bring them back until they are directly under your knees, this is one rep. Sets: 4 Repetitions: 30 seconds 
4. Towel Abdominal Roll Out
For this next one, place the towel below your knees and another towel beneath your hands. Make sure the surface is low-resistant so the towels can glide over easily. Now perform a roll out by extending your body forward and then bringing your hands back to your knees. Sets: 4 Repetitions: 30 seconds 
5. Spider Mountain Climbers
A normal mountain climber has you bring your knee up to your chest. This variation is different. Get on your hands and feet. Pull your knee next to your elbow and stretch, trust me, it burns way more than your average mountain climber. Bring your knee back and then do it with the other one, bringing it next to your elbow and stretching. Sets: 4 Repetitions: 30 seconds 
This complete lower body workout should get you sore, if not, try our killer full body workout at home without equipment.
Why This Lower Body Workout Works Best
This workout aims to hit all of your major muscle groups in your lower body. When building an aesthetic lower body; you need to work on your quadriceps, calves, glutes and hamstrings.
We picked the above movements just for this reason, to accurately work on specific muscles for quicker growth in mass and strength. Squats work on your quadriceps but they also help in working out your glutes.
Step-ups continue to work on your quads and the rest of your lower body muscles. Step-ups are an important addition as it helps work out calves, hamstrings, and glutes too.
Hamstring curls are very self-explanatory as to what they work out. We added the abdominal roll out to work on your core, your obliques and lower back.
Lastly, mountain climbers work on your glutes, quads, hamstring and abdominal muscles. This is exactly why this circuit is so effective, because it thoroughly works out your entire lower body.
With science, working out at home is effective and using just your body weight can give you the gains you dream of without having to invest in heavy equipment.
Key Takeaway
At SquatWolf, we want to help keep you productive so you don’t lose those hard earned gains that were earned through sweat, countless tears and numerous pep-talks in the car.
This lower body workout at home works without equipment to work on all of your major muscle groups. We choose these movements to maximize your returns with just an hour of working out a day.
FAQs
What is the best exercise for the lower body?
Squats are often considered the best exercise for the lower body as they target multiple muscle groups, including quads, glutes, hamstrings, and calves. Variations like front squats, goblet squats, and Bulgarian split squats can add variety and challenge. Incorporate progressive overload to continuously strengthen and tone your lower body.
What home workout is best for legs?
Bodyweight exercises like squats, lunges, step-ups, and glute bridges are excellent for a home leg workout. These moves require minimal equipment and effectively target key leg muscles. Adding resistance bands or household items for weight can further enhance your workout.
Can you build lower body without weights?
Yes, you can build a strong lower body without weights by performing bodyweight exercises with high intensity. Movements like jump squats, pistol squats, and Bulgarian split squats can engage muscles deeply. Incorporate isometric holds, like wall sits, and increase repetitions to maximize results.
Is a 30-minute leg day enough?
A 30-minute leg day can be effective if you focus on compound exercises like squats, lunges, and deadlifts with minimal rest between sets. Prioritize intensity, proper form, and progressive overload to maximize muscle activation and achieve your fitness goals in a shorter timeframe.
