15 Min STANDING LOWER BODY Workout with One Heavy Dumbbell
17 min · Medium · Dumbbell
A quick 15‑minute standing workout that strengthens the glutes, quads, hamstrings, and legs using a single heavy dumbbell.
Joy2Move workout collection
Lower-Body Workouts at Home
Train your legs, glutes, hips, and calves with lower-body workouts using bodyweight or simple equipment.
46 workouts available
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25 Min Functional Lower Body Workout | Strength and Mobility | No Equipment
25 min · Medium · No equipment
Improves lower body strength, mobility, balance, and control using bodyweight exercises.
Follow Along Warm-Up for LOWER BODY
8 min · Easy · No equipment
Improves lower body mobility and prepares muscles for training.
Follow Along Cool Down Stretching | LOWER BODY Workout
7 min · Easy · No equipment
Improves flexibility and aids recovery of lower body muscles after a workout.
30 Min Dumbbell GLUTES and HAMSTRING Workout
30 min · Medium · Dumbbell
Strengthens and tones the glutes and hamstrings for improved lower body strength and muscle definition.
30 Min Dumbbell Strength | LEGS AND GLUTES Workout
30 min · Medium · Dumbbell, Kettlebell
Builds stronger legs and glutes while improving lower body strength and stability.
30 Min Standing Kettlebell | LEGS AND GLUTES Workout
30 min · Medium · Kettlebell
Builds strong, sculpted legs and glutes through standing kettlebell strength exercises.
30 Min Dumbbell Superset | LOWER BODY Workout
30 min · Medium · Dumbbell
Build strong, powerful legs by fully fatiguing muscles through supersets.
30 Min Azure Program Day 1 Standing Dumbbell | LEGS AND GLUTES Workout
30 min · Medium · Dumbbell
Build strong, sculpted legs and improve balance with a low-impact standing workout using dumbbells.
20 Min Pilates GLUTES Workout with Mini Resistance Band
22 min · Medium · Band
Strengthens and tones the gluteal muscles for improved hip stability and aesthetic.
40 Min Low Impact, No Equipment Pilates | LOWER BODY Workout
41 min · Easy · No equipment
Strengthens and tones legs and lower body while improving mobility and stability.
20 Min Hip and Hamstring Mobility, No Equipment Workout
21 min · Easy · No equipment
Improves hip and hamstring flexibility
30 Min All Standing Kettlebell | LEGS AND GLUTES Workout
33 min · Medium · Kettlebell
Build lower body strength while improving balance and mobility
40 Min Quads Burn with Dumbbells | ABS Workout
40 min · Medium · Dumbbell
Build stronger legs and sculpt abs while improving overall functional fitness.
35 Min Glutes Focus Kettlebell or Dumbbell | LOWER BODY Workout
36 min · Medium · Band, Kettlebell, Dumbbell
Strengthen and tone glutes, hamstrings, and quads while improving lower body stability and power.
35 Min Knee Friendly, No jumping, No squats, No Lunges, Kettlebell and Band | LOWER BODY Workout
36 min · Easy · Kettlebell, Band, Dumbbell
Strengthens legs while protecting knee joints
30 Min LEGS and CORE all Standing Workout at Home
30 min · Easy · No equipment
Improves lower body strength and core stability while boosting metabolism and posture.
35 min LEGS and GLUTES Workout - All Standing - Home Workout with Dumbbells
35 min · Medium · Dumbbell, Band
Build stronger, sculpted legs and glutes through standing exercises that target thighs, hamstrings, and glutes.
35 min GLUTES and HAMSTRINGS Workout with Weights
34 min · Medium · Kettlebell, Dumbbell
Build stronger glutes and hamstrings while boosting metabolism and energy.
15 Min Isometric LEG Workout | My TOP 10 Favorite Isometric Exercises for LEGS
15 min · Easy · No equipment
Builds strength, stability, and tone in the lower body through static holds.
30 Min Standing LEG Metcon Workout | With Dumbbells
30 min · Medium · Dumbbell
Builds leg strength, tone, and endurance through a 30‑minute standing metcon.
15 Min HIP Mobility and LOWER BODY Stretch
16 min · Easy · No equipment
Improves hip mobility and overall lower body flexibility.
20 Min Standing LEG Workout | No Jumping | No Equipment
21 min · Easy · No equipment
Strengthen and tone your lower body while protecting joints and improving balance and stability.
35 Min HAMSTRING, GLUTES and BACK | POSTERIOR CHAIN Workout
36 min · Medium · Dumbbell
Strengthen posterior chain muscles for a powerful, toned physique.
25 Min LOWER BODY Workout | Stability, Power and Plyometrics
24 min · Medium · No equipment
Builds strong, powerful legs while improving stability and burning fat.
20 Min Strength and Plyometrics LOWER BODY Workout | Weights are optional
19 min · Medium · Kettlebell
Improves lower body power and explosiveness for better athletic performance.
30 Min INNER THIGHS and GULTES Bodyweight Workout
30 min · Medium · No equipment
Tones and strengthens the inner thighs and glutes for a lifted, firm lower body.
15 Min LOWER BODY Workout with Ankle Weights
16 min · Medium · No equipment
Burns calories and builds muscle while toning legs, glutes, and abs.
20 Min BACK and GLUTES Workout for better posture | Perfect after a long day in the office
21 min · Medium · No equipment
Improves posture and relieves back, neck, and glute pain.
20 Min High Intensity Workout | STANDING METCON (Metabolic Conditioning) | No Equipment
20 min · Medium · No equipment
Burns calories and builds muscle in 20 minutes without any equipment.
Isometric Leg Workout | 15 Minutes
15 min · Easy · No equipment
Improves hip mobility, strengthens glutes, hamstrings, and quads while enhancing balance and core stability.
15 Min LEG Workout | All Standing | Bodyweight Only
18 min · Medium · No equipment
Build stronger, defined, and toned legs with a full-bodyweight standing routine.
Best Leg Stretches for Muscle Recovery | How to Stretch Leg Muscles after Workout or Running
22 min · Easy · Band
Improves muscle recovery and reduces soreness in leg muscles after workouts or running.
LEG WORKOUT with ISOMETRICS | All standing | No jumping
16 min · Easy · No equipment
A 15‑minute standing leg and butt workout that burns calories and strengthens lower body muscles without equipment or jumping.
DEEP LEG STRETCHING with Piano Music - Perfect for Runners
23 min · Easy · No equipment
Improves leg flexibility, mobility, muscle recovery, and stress relief.
STRONG and TONED LEGS Workout + Stretch | No jumping | No repeats | Apartment friendly
27 min · Medium · No equipment
Builds strong, toned legs while improving flexibility and recovery.
20 Minutes of LEGS, GLUTES and ABS With Ankle Weights Workout | Feel The Burn
21 min · Medium · No equipment
Burns serious calories in just 20 minutes, targeting legs, glutes, and core.
Kettlebell LEG BURNER Workout | 20 Minutes
19 min · Hard · Kettlebell
Strengthens and tones lower body muscles, improving leg power and endurance.
15 Min LEG DAY Workout with STATIC HOLDS
16 min · Medium · No equipment
Build strong, stable legs for improved performance in walking, running, cycling, and daily activities.
TABATA EXPLOSIVE LEGS - Plyometrics Workout | 8 Min
8 min · Hard · No equipment
Builds explosive power and muscular endurance in the lower body through short, high‑intensity intervals.
Women's LEG WORKOUT for quads inner thighs hamstrings glutes and calves
12 min · Easy · No equipment
Boosts quads, inner thighs, hamstrings, glutes, and calves for stronger, toned legs.
Lean Legs and Defined Glutes with Dumbbells
12 min · Easy · Dumbbell
Build lean muscle in legs and glutes while improving strength and tone.
Back and Glutes Bodyweight Workout
10 min · Easy · No equipment
Strengthens glutes and back muscles, improving posture and overall lower body power.
Isometric Workout for Legs - Advanced Level
11 min · Hard · No equipment
Enhances hip mobility, muscle flexibility, and strengthens glutes, hamstrings, and quads.
Isometric Workout for Legs - Easy Level
7 min · Easy · No equipment
Improves balance and core strength while strengthening leg muscles.
10 min Leg Workout at Home for Women
10 min · Easy · No equipment
Strengthens and tones the legs and inner thighs.