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Beginner No Equipment Lower Body Workout

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

254K views on YouTube · TIFF x DAN · February 2023

Squats, lunges and bridges for your legs and glutes, finished with moves back to back.

  • 34 min
  • No equipment
  • Beginner
  • 15 moves

The workout

Lower body · 30s work · 20s rest

2 rounds

  1. Squats
  2. Static Lunge · right, then left
  3. Front to Back Squat Walk

2 rounds

  1. In to Out Squats
  2. Curtsy Lunge · right, then left
  3. Lateral Squat Walk

2 rounds

  1. Staggered Squat · right, then left
  2. Front to Back Lunge · right, then left

2 rounds

  1. Hamstring March
  2. Single Leg Glute Bridge · right, then left
  3. Kneel to Squat

Finisher · 30s each, no rest

  1. Pop Squats
  2. Cossack Squat
  3. Frog Pumps
  4. Squat Pulses

Cool down · 12 stretches · 20s each

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