8 Lower Body Exercises for an Effective, No-Equipment Workout

Do you wish your legs had more muscle definition? Want to lift and tone your butt and slim your hips? These 8 exercises will do just that, all without visiting a gym!

Many of us spend our days sitting - either in the car or at work - which means we aren't doing much to keep our lower body in shape. Do these exercises 3 times a week and you'll start to notice your strength and muscle definition improve.


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Start in a standing position with your feet shoulder-width apart. Bend your knees and lower your body while pushing your hips and butt back (like you're about to sit on a chair). Slowly straighten your legs and returning to the original standing position. Repeat 8-12 times.

Squat Pulse Squat

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This is similar to the regular squat. Do a pulse when you get to the bottom of this move and then return to the original standing position. Repeat 8-12 times.

Curtsy Lunge

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This move targets the inner thighs and glutes. Start from standing and step your left leg behind you so that your thighs cross, bend both knees as if you're doing a curtsy. Make sure your front knee is aligned with your front ankle. Return to standing and repeat on the other side. Do this move 8-12 times on each leg.


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Start in the standing position. Step your right leg out in front and bend both knees at a 90 degree angle. Return to standing and repeat on the other leg. Do this move 8-12 times on each leg.

Calf Raises

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From standing you push up onto the balls of your feet, and then lower to standing position. You should feel the burn in your calf muscles. Repeat 8-12 times.

Sumo Squats

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Stand with your feet wider than hip distance apart and turn your toes out 45 degrees. Lower yourself down by bending your knees and hips. Do not let your knees move past your toes when lowering. Once your thighs are parallel to the floor rise back up. Repeat 8-12 times.

Good Mornings

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Stand with feet shoulder width apart with a slight bend in the knee. Place hands behind the back of your head. Without rounding your back, bend from the hips and bring shoulders towards the floor. Stop when your chest is just past parallel with the floor. Keeping your core strong, return back to the standing position. Repeat 8-12 times.

180 Degree Squat Jump

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Start in a deep squat with legs slightly wider than your hips. Jump up, spinning to the left 180 degrees (halfway around) and land in a deep squat. Repeat in the other directions. Do 8-12 reps, alternating sides.

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