🟢 10 Lower Body Exercises Without External Weights (Bodyweight)
Goal: Build mobility, strength, and balance using various foot positions and movement directions.
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Multi-Directional Lunges
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Lunge to different clock positions (e.g., 12, 2, 4, 6, 8, 10).
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Focus on knee alignment and control.
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Split Stance Hip Shifts
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Feet on 3 & 9 — shift hips forward/backward and side to side to engage glutes and hamstrings.
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Squat Reach (Dynamic)
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Squat down and reach with one hand toward different numbers on the Platform (3, 6, 9).
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Lateral Lunge with Arm Drive
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Step to 3 or 9 and push off strongly back to center while swinging arms to assist movement.
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Diagonal Step & Return
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Step forward to 2 or 10, then return to center — control is key.
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Curtsy Lunge with Twist
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Step behind and across to 5 or 7; rotate torso toward front leg.
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Toe Tap Around the Clock
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Stand on one leg, tap the other foot lightly around all numbers like a clock.
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Glute Activation Pulses
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Mini-squat on 4 & 8 — small controlled pulses to activate glutes.
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Wide Stance Squat + Rotation
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Feet on 3 & 9 — perform squat and rotate torso side to side.
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Standing Hip Circles
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One foot fixed, circle the opposite leg in/out while activating core and stabilizers.
🟠 10 Lower Body Exercises with Weights (Dumbbells, Kettlebells, etc.)
Goal: Build strength and coordination in multi-planar movements with resistance.
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Goblet Squat on Variable Positions
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Hold weight at chest level, feet on 4 & 8 or 3 & 9 for different squat angles.
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Loaded Multi-Directional Lunges
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Hold dumbbells or kettlebell while lunging to various directions (12, 3, 6, 9, etc.).
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Suitcase Deadlift
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Dumbbell in one hand, feet on 5 & 11 — hinge at hips and return.
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Weighted Step & Pivot
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Step to 2 or 10, pivot slightly, and return — hold a dumbbell in front rack.
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Split Stance Romanian Deadlift
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Feet on 3 & 9, hinge forward with dumbbells, maintain balance and stretch.
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Curtsy Lunge with Front Raise
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Perform curtsy lunge while raising dumbbell forward for added challenge.
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Overhead Lateral Lunge
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Hold dumbbells overhead, step out to 3 or 9, then return.
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Single-Leg Deadlift with Rotation
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Weight in opposite hand to planted foot, rotate torso gently toward lifted leg.
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Squat to Overhead Press
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Feet on 5 & 11, squat and drive up into overhead press.
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Weighted Heel Elevated Squats
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Elevate heels on Platform edges, perform slow squats with dumbbells.
🔵 10 Lower Body Exercises with Resistance Bands (Various Anchor Points)
Goal: Create functional, position-based strength with directional resistance.
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Banded Lateral Walks
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Band around thighs, walk from 3 to 9 position maintaining tension.
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Banded Split Squat
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Band under front foot, held at shoulders — perform split squats.
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Ankle-Band Step Outs
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Loop band around ankles, step to each clock number (3, 6, 9).
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Banded Hip Hinges (Deadlift Pattern)
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Band under both feet (4 & 8), hold handles — hinge forward with tension.
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Forward Step with Resistance Pull
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Band anchored behind, step forward into 12 while resisting backward pull.
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Curtsy Step with Lateral Pull
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Anchor band to side, step into curtsy lunge against resistance.
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Monster Walks in Diagonal Path
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With a loop band around thighs, walk diagonally (e.g., 2 to 8, 4 to 10).
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Posterior Kickbacks with Band
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Band anchored in front, attach to ankle — extend leg backward (glute focus).
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Knee Drive with Horizontal Resistance
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Band around waist, anchored behind — drive one knee forward and return.
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Triple Plane Step with Band Pull
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Step to 2, 6, and 10 while pulling resistance band from a fixed point.