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Lower-Body Workouts at Home | Joy2Move

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

Workouts to explore

A few ways to get moving from this collection.

20 Min Hip and Hamstring Mobility, No Equipment Workout
21 minNo equipment
15 Min LOWER BODY Workout with Ankle Weights
16 minNo equipment
20 Minutes of LEGS, GLUTES and ABS With Ankle Weights Workout | Feel The Burn
21 minNo equipment
Back and Glutes Bodyweight Workout
10 minNo equipment
10 min Leg Workout at Home for Women
10 minNo equipment
25 Min LOWER BODY Workout | Stability, Power and Plyometrics
24 minNo equipment

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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.
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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 All Standing Legs at Home | CORE Workout workout thumbnail

30 Min All Standing Legs at Home | CORE Workout

30 min · Easy · No equipment

Improves lower body strength and core stability while boosting metabolism and posture.

35 Min All Standing Dumbbell | LEGS AND GLUTES Workout workout thumbnail

35 Min All Standing Dumbbell | LEGS AND GLUTES Workout

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 workout thumbnail

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 No Equipment | LEGS Workout workout thumbnail

15 Min Isometric No Equipment | LEGS Workout

15 min · Easy · No equipment

Builds strength, stability, and tone in the lower body through static holds.

30 Min Standing Dumbbell Metcon | LOWER BODY Workout workout thumbnail

30 Min Standing Dumbbell Metcon | LOWER BODY Workout

30 min · Medium · Dumbbell

Builds leg strength, tone, and endurance through a 30‑minute standing metcon.

15 Min HIP Mobility and LOWER BODY Stretch workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

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 workout thumbnail

10 min Leg Workout at Home for Women

10 min · Easy · No equipment

Strengthens and tones the legs and inner thighs.