Lower Body Workouts

Get ready to power up your lower body with this 30-minute all standing legs and glutes workout using kettlebells! In this session, I’m using two kettlebells (one 8kg and one 12kg), but feel free to adjust the weight to match your fitness level. You can also do this workout with just one kettlebell if that’s what you have at home. You'll also need a chair/bench/sofa for the last few exercises.

Standing exercises like these are great for building lower body strength, improving balance, and enhancing mobility—all while challenging your core. Plus, since it’s a no-floor, all-standing routine, it’s perfect for those who prefer workouts that don’t involve getting up and down from the mat.

This workout does not include a warm-up or cooldown, so please be sure to warm up before starting and cool down afterwards. Grab your kettlebell and let’s work those legs and glutes right at home!

Training Bench

Kettlebell

30 Min All Standing LEGS and GLUTES Workout with Kettlebell

Get ready to fire up your quads and core with this intense 40-minute workout! Using a 15kg dumbbell and a pair of 6kg dumbbells, this session will challenge your lower body and core strength while improving endurance and stability. Whether you're training at home or looking to switch up your routine, this workout is designed to help you build stronger legs, sculpt your abs, and boost overall functional fitness.

We’ll start with a warm-up to prepare your muscles and finish with a cooldown to help with recovery. These exercises not only strengthen your quads and abs but also improve balance, coordination, and lower body power - key for everything from daily activities to athletic performance.

Grab your dumbbells and let’s get to work. Your legs and core will feel the burn, but the results will be worth it!

Dumbbell

40 Min QUADS and ABS Burn with Dumbbells

Get ready to fire up your lower body with this 35-minute glute-focused workout! This session is designed to strengthen and tone your glutes, hamstrings, and quads, while also improving lower body stability and power. We’ll start with a mini resistance band warm-up to activate your muscles and prepare your body, followed by an intense workout using kettlebells or dumbbells to challenge your strength and endurance. The session wraps up with a cooldown to promote recovery and flexibility.

These exercises are perfect for building strong, sculpted glutes and improving overall lower body functionality, making everyday movements like walking, running, and lifting easier and more efficient. Whether you’re at home or in the gym, grab your equipment and join me to feel the burn and see the results!

35 min LOWER BODY Workout - Glutes Focus

Hey everyone! I'm excited to bring you a new workout session designed specifically for those who want to strengthen their legs without the harsh impact on their knees. Today, we're focusing on a 35-minute routine that excludes squats, lunges, and any jumping movements.

We start with a gentle warm-up to prepare our muscles, then dive into targeted leg exercises using two 10 kg kettlebells and a mini resistance band. If you don't have kettlebells, feel free to substitute them with dumbbells. The workout is structured to maximize lower body strengthening while being incredibly gentle on your joints.

Resistance Bands

35 Min LEG Workout - Knee Friendly | No Squats | No Lunges | No Jumping

Hey there! It's time to get moving and I've got just the thing to help us do exactly that. I've put together a 30-minute LEGS and CORE workout that we can do right from the comfort of our homes, and guess what? We'll be staying on our feet the whole time. No need for any fancy equipment or a lot of space. Just you, me, and a little bit of determination.

This workout is designed to target those key areas we all love to work on: our legs and our core. Through a series of standing exercises, we'll be engaging those muscles in a way that not only builds strength but also improves our balance and stability. It's perfect for anyone, whether you're just starting your fitness journey or looking to mix things up a bit. 

One of the best parts? By focusing on these areas, we're not just working towards toned legs and a stronger core. We're also boosting our overall metabolism, improving our posture, and even giving our cardiovascular health a little love. 

30 Min LEGS and CORE all Standing Workout at Home

I've got an amazing 35 minute legs and glutes workout for you to try. We'll use a resistance band and some dumbbells to really fire up those muscles and get that burn going!

I've used a heavy resistance band for better muscle activation in the first few exercises but that is optional if you don't have a band. We're starting with a nice warmup to get the blood flowing and prep those legs for the hard work ahead. Then we dive right into a mix of standing leg exercises like squats, lunges and deadlifts. Trust me, you'll feel the burn after those! We'll target all areas of your legs and glutes - thighs and hamstrings.

The best part? No getting up and down off the floor! This whole home workout routine is standing so it's nice and dynamic but still so challenging. You can adjust the weights to match your fitness level then really crank up the intensity whenever you're ready!

This can be Done with No Equipment

35 min LEGS and GLUTES Workout - All Standing - Home Workout with Dumbbells

Hey everyone! Welcome to my "35 min GLUTES and HAMSTRINGS Workout with Weights." Get ready to feel the burn and build those dreamy glutes and powerful hamstrings you've always wanted! Not only is this a killer workout, but it's perfectly paced with a warmup at the beginning and a relaxing cooldown at the end to help your muscles recover.

I'm using two 10kg kettlebells in this video, but feel free to grab weights that work for you. Dumbbells work great too, so don't stress if you don't have kettlebells on hand. Remember, the most important part is to listen to your body and adjust the weights to your own fitness level. Trust me, this workout is not only going to shape your lower body, but it's also going to boost your metabolism and help you feel more energized throughout the day.

So grab your weights and let's get those glutes and hamstrings working! 
See you in the video!

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Lower Body Workouts Collection