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Best At Home Leg Workouts (Workout Routine)

Don’t sleep on these home leg workouts.

They are amazing and can help you shape up without losing your booty gains. There is no equipment needed and the routines are all easy to follow.

You know what you’re really gonna love about this?

All your workouts are on ONE place.

It’s literally all here on ONE page.

Best At Home Leg Workouts: Meet Your Personal Trainer

best at home leg workouts - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I LOVE pizze (but with no tomato sauce!)

Booty Program - best at home leg workoutsYou can avoid wasting time by getting the booty workout program.

Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Best At Home Leg Workouts: Workout Plan Summary

  • Main Result: Question Mark Booty
  • Suitable for: Beginner – Intermediate
  • Program Duration : 5 Days
  • Daily Time Needed: Under 20 min
  • Equipment Needed: None
  • Recommended Premium Program: booty workout program.
  • PDF of this Workout Plan: Coming Soon

Another Lowerbody Workout Plan You Might Like

5 Day Butt Challenge (workout plan)

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Or you might enjoy trying all my free workout plans for women.
These are easily combined with my love handles workouts and belly fat workouts as well!

Best At Home Leg Workouts: Warm Up (step 1/2)

I recommend doing an additional warm up before starting the video for the day.

Here’s a simple multi-purpose warm up you can do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

If you prefer to do a video warm up, simply press play on the warm up video below.

Best At Home Leg Workouts – Workout Plan Instructions

1️⃣ Bookmark or keep this page open on your phone (or computer). This will make it easy for you to come back to do your workouts each day.

2️⃣ On your first day, scroll to day 1 or press the button that says “day 1” to jump to your workout for the day.

3️⃣ Press play on the video and then press the dotted rectangle in the lower right corner. This will get the video to play in full screen mode for you. See image below for a visual of what to press

koboko fitness home workout plan for women

4️⃣ Follow along with the video to do your workout with me.

5️⃣ Repeat steps 2 – 4 each day until you complete the program.

6️⃣ Tag @KobokoFitness the gram if you want me to see you putting in work! 💪🏽

Here are the buttons.

Best At Home Leg Workouts Day 1

Time Needed: 10 min

You can avoid wasting time by getting the booty workout program.

Detailed breakdown of this standing only lowerbody workout

This standing-only lower body workout is intense.

We’re focusing on the hips, side booty, main mass of the booty in the back, and thighs without requiring any equipment.

The workout routine starts with a warm-up followed by exercises such as forward to side lunges, reverse leg raises, and boxer shuffles.

There are modifications for the more advanced booty exercises in the video.

Remember to keep your abs tight throughout the workout.✌

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Best At Home Leg Workouts Day 2

Time Needed: 10 min

Detailed breakdown of this workout

This is an awesome back workout that can help reduce back fat, underarm flab, and bra bulge without the need for equipment.

Exercises include bent over rows, bent over pulses, Superman variations, arm circles, and more.

Many of these exercises will require you to keep their shoulder blades close together and core tight throughout the routine.

Be patient, take breaks when you need and continue to show up consistently for your workouts.

The workout concludes with a suggestion for a post-workout meal that you may or may not approve of! 😅

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Best At Home Leg Workouts Day 3

Time Needed (total): 17 min

Detailed breakdown of this next level butt & thigh workout

I guide you through a series of bodyweight exercises designed to shape and lift the butt muscles.

The routine begins with a warm-up, followed by curtsy tucks and squats with lunges.

I encourage you to keep your core engaged and glutes squeezed throughout these moves.

There are some advanced exercises in this workout. So take your time and go slowly.

Detailed breakdown of this booty challenge workout

Isometric exercises require holding exercises for longer periods to intensify the burn.

Don’t sleep on these! They work.

In this workout, I lead you through a series of intense, non-moving isometric exercises for the booty and thighs.

These exercises include leg holds, lunge holds, and knee holds.

They require engagement of the abs and squeezing the booty to maintain balance.

This workout improves the booty, legs, endurance, size, shape, and tone.🌷

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Best At Home Leg Workouts Day 4

Time Needed: 7 min

Detailed breakdown of this workout

This is a beginner-friendly HIIT routine designed to help women burn fat without doing the absolute most.

The warm-up consists of three parts, followed by four exercises, which are repeated for two rounds.

Some of the exercises include step jacks, squats (with a focus on keeping the core engaged), knee catches, and burpees.

Take breaks when needed to maintain proper form. And be sure to engage your core throughout the workout.

Finally, we cool down and it’s a wrap! 🎁

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Best At Home Leg Workouts Day 5

Time Needed: 11 min

Detailed breakdown of this poppin booty workout

In this booty-focused workout, we’ll be doing step claps, 360 raises, crouch sways, sumo squat pulses, flat pulses, and crab walks, with an optional addition of dumbbells.

Throughout this workout, remember to move at your own pace and enjoy (at least as much as you can 😄).

Cool down stretches to look forward to include: side lunge stretch and a forward bend.

Best At Home Leg Workouts – Optional Extra Cooldown

Here is some extra cool down for you to do each day after your workout.

I recommend doing it if you have time. Otherwise, no sweat.

Best At Home Leg Workouts – More Info About this Workout Plan

Day 1 starts with the 10 min standing only lowerbody workout designed to help you get toned legs and a round, sculpted butt.

📝 Best At Home Leg Workouts Day 1 Tip:

Remember to be flexible and adaptable. It’s okay to not do every exercise in the video perfectly. Keep showing up instead of giving up altogether. We all start somewhere and get better with time. 🤗

On day 2, we have a 10 min love handles workout to produce fat loss and a slimmer waistline.

🔥Bonus Workout (optional):

Here’s a sweet workout to add on to day 2. Exercises to Lose Belly Fat – Women

On day 3, I present to you the 11 min next level butt & thigh workout and 6 min booty challenge workout!

📝 Best At Home Leg Workouts Day 3 Tip:

Do your best to enjoy the feeling of moving your body. Exercise is so much easier when it’s fun 🙂 Do the modiications when necessary and stick with it.

The highlight of day 4 is a 7 min fat burning weightloss workout.

🔥Bonus Workout (optional):

Here’s a sweet workout to add on to day 4. Exercises to Lose Belly Fat at Home For Beginners Female

Day 5 is a breeze with this 11 min poppin booty workout.

📝 Best At Home Leg Workouts Day 5 Tip:

Try to find a way to focus on the habit of it all. The routine of it all. The reality that exercise is a forever kind of deal. Like brushing your teeth or showering. It never stops – it’s just part of life 😃 So if one workout is not “perfect”, no worries. We go again tomorrow!

Best At Home Leg Workouts – 3 Mistakes to Avoid

Not doing cardio

A well-rounded at-home lower body workout plan should include both lower body and cardio exercises.

Many people make the mistake of solely focusing on one aspect and neglecting the other.

Strength training exercises, such as squats, lunges, and deadlifts, help build lean muscle mass, increase strength, and promote overall toning and shaping of the lower body.

These exercises are essential for targeting specific muscle groups and creating definition.

On the other hand, cardio exercises, such as switch kicks, jumping jacks, and step jacks, improve cardiovascular endurance, burn calories, and contribute to overall fat loss.

Cardio exercises also help increase blood flow to the muscles, aiding in recovery and reducing muscle soreness.

To maximize your results, aim for a balance between strength training and cardio exercises in your at-home lower body workout plan. This ensures that you are both building muscle and burning calories for an efficient and effective workout.

Lucky for you – you never have to think about this when you are doing my workout plans. I do it for you 💗 But I’m still sharing here so you are educated and informed!

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Lack of proper warm-up and cool-down

One of the most common mistakes people make when doing at-home lower body workouts is neglecting to warm up and cool down properly.

Many people underestimate the importance of preparing their muscles for exercise and reducing the risk of injury.

Before starting your lower body workout, it’s crucial to dedicate a few minutes to warm up exercises.

This can include the multi purpose warm up suggested in this workout plan. Or the warm up video provided – in additon to the warm up exercises included in each workout video.

You can even do something as simple as jogging in place or jumping jacks to increase your heart rate and loosen up your muscles.

When warming up, use dynamic stretches that target the muscles you will be working during your workout. Warming up prepares your body for the upcoming physical activity and enhances your performance.

Similarly, cooling down after your workout is essential to gradually decrease your heart rate and prevent dizziness or muscle soreness.

For cool down, static stretches are the way to go. Hold each stretch for 20 to 30 seconds.

This helps improve flexibility, reduce muscle tension, and promote quicker recovery.

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Going to the gym too soon

Hear me out.

Other than the guys that take photos of women doing squats, I have no issue with the gym. 👀

However, the gym is not for everybody.

If you have not exercised consistently for 30 minutes a day, 5 days a week for 6 months straight, forget the gym.

Step 1: Focus on doing bodyweight exercises at home first.

Step 2: When you have a solid routine at home, challenge yourself with some dumbbells and resistance bands at home.

Only after succeeding at these two steps should you even THINK of going to the gym.

Haters will say: “this is BS. “Go all in”. “Go hard or go home”.

I say, yes, I will go home. And I will give 100% to things like sleep and connection with loved ones. 😂

Don’t let the internet trick you.

At home bodyweight exercises are effective for lower body workouts. They are the perfect place to start!

Build your routine at home. Develop consistency at home.

You don’t need to go to the gym right away (or ever).

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Not listening to your body and pushing through pain

It’s ok to push yourself during workouts but there’s a fine line between pushing through discomfort and pushing through pain.

It’s so important to know the difference!

Ignoring pain signals from your body can lead to injuries and setbacks in your fitness journey.

It’s important to differentiate between muscle soreness, which is a natural result of exercise, and sharp or intense pain, which may indicate problems.

Muscle soreness typically occurs 24 to 48 hours after a workout and should go away within a few days.

You can even avoid it altogether if you foamroll!

On the other hand, pain during or immediately after an exercise may be a sign of overexertion or incorrect form.

If you experience pain during an exercise, stop immediately and assess the cause.

It’s better to take a break or modify the exercise.

Listen to your body and give yourself time to recover before resuming your workouts.

If the pain persists or worsens, consult a healthcare professional for a proper diagnosis and treatment.

Best At Home Leg Workouts Conclusion

Remaining consistent and avoiding the classic mistakes will significantly enhance the effectiveness of your lower body workout plan at home.

By including proper warm-up and cool-down routines, maintaining accurate form and technique, and allowing plenty of rest, you can get amazing results and prevent setbacks.

Remember to pay attention to your body, nourish it with appropriate nutrition and hydration, and take responsibility for your progress.

Keep track of your workouts (there’s a free PDF included in this plan to assist you). Set achievable goals and incorporate both strength training and cardio exercises for a comprehensive routine.

Don’t hesitate to challenge yourself by incorporating resistance bands or dumbbells when you feel ready.

With commitment, consistency, and the right approach, your at-home lower body workout plan can assist you in attaining the well-toned and sculpted legs and bootay you need!

Stay focused, stay motivated, and enjoy the journey towards becoming a stronger and more self-assured version of yourself.