Lower body workout: leg exercises that you can do anywhere (no equipment needed)

Posted by for Strong Women

Strong Women ambassador Alice-Rose Miller demonstrates how to strengthen leg muscles using bodyweight only – so you can take your workout anywhere. 

Switching into workout mode can be tough when you’re exercising in the same space that you also cook dinner, couch surf and attend Zoom meetings in. But now that days are getting warmer and sunnier, taking your session outdoors could be just the boost you need. Try soaking up some energy-boosting rays in the park or backyard with this lower body workout that targets the glutes, hamstrings and quads.

Worried about lugging your dumbbells outside? No need, as these leg exercises build strength using bodyweight only – so you can do this workout anywhere and anytime. 

AIR SQUATS

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Lower body workout: Strong Women ambassador Alice-Rose Miller demonstrates air squats in this quick 10 minute workout
  1. Stand with your feet shoulder-width apart. 
  2. Take your arms out in front of you and hold your hands together – keeping your chest open and neck straight. 
  3. Your weight should be in your heels and your toes should be pointing slightly outwards. 
  4. Lower your hips to sit down low into a deep squat. 
  5. Exhale as you drive through the heels to return to standing position. 

Do 10 reps

SPLIT LUNGE

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Lower body workout: Strong Women ambassador Alice-Rose Miller demonstrates split squats in this quick 10 minute workout
  1. Stand with your feet hip-width apart and place arms on your hips. 
  2. Take a big step forward and lower yourself down until the front knee is bent at a ninety-degree angle and thigh is parallel to the floor (so you’re in a split stance). 
  3. Keep your chest up and core tight as you press through the front heel to straighten the front leg.
  4. Bend the knee to return to the bent lunge position – that’s one rep. 

Do 10 reps each side 

SINGLE LEG ROMANIAN DEADLIFT

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Lower body workout: Strong Women ambassador Alice-Rose Miller demonstrates single leg Romanian deadlifts in this quick 10 minute workout
  1. Place one foot slightly in front of the other, with the weight in your front foot. 
  2. Hinge forward from the hips as you lower your torso toward the ground and raise your back leg up off the floor. 
  3. Your front knee should be straight, but not locked out – so there’s a slight bend in your knee. 
  4. Push through the heel to bring yourself back up to the starting position. You should feel a stretch in the back of that hamstring.

Do 10 reps each side. Rest 60 seconds and repeat for 3 rounds total.  

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