Lower body workout at home without equipment | fitROSKY

 

This article will help you in lower body workout at home without any help of equipment and how it can be beneficial for your health.

So it is very tough to train your lower body part in comparison of upper body part. Lower body workouts build stronger bones helps in weight loss and give strength and endurance to your body. So here we want to tell you some of the best exercise for lower body which you can done at home without any help of equipment.

Lower body workout at home without equipment.

1. Body-weight squat

• Set- 4 sets of 20 reps
  
• Rest- 30 sec
  
• Targeted Muscles- quadriceps, hamstrings, glutes. 
  
  
  
  

2. Low squat

• Set- 4 sets of 20 reps
  
• Rest- 30 sec
  
• Targeted Muscles- quadriceps, hamstrings, glutes.
  

3. Lunges

• Set- 4set of 20 reps
  
• Rest- 30 sec
  
• Targeted Muscles- abdominals, back muscles, gluteal muscles, quadriceps, hamstrings, calves. 
  
  
  

4. Walking lunges

• Set- 4 set of 20 sec
  
• Rest- 30 sec
  
• Targeted Muscles- Quadriceps, Gluteals, Hamstrings, Vastus Medialis Obliqus (VMO) Soleus and Gastrocnemius. 
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5. Burpees

• Set- 4sets of 10-12 reps
  
• Rest- 30 sec
  
• Targeted Muscles- legs, hips, buttocks, abdomen, arms, chest, and shoulders.
  
  

6. Calf raise

• Set- 4 sets of 15 reps
  
• Rest- 30 sec
  
• Targeted Muscles- Calves
  
  
  
  

7. Straight leg donkey kick

• Set- 4 set of 10-12 reps
  
• Rest- 30 sec
  
• Targeted Muscles- glutes, hips, and lower back
  
  

8. Glute bridge

• Set- 4 set of 30 secs
  
•  Rest- 30 sec
  
• Targeted Muscles- Glutes muscles
  

9. Squat jump

• Set- 4 sets of 10-12 reps
  
• Rest- 30 sec
  
• Targeted Muscles- glutes, quads, hips, hamstrings and calves.