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Best Leg Exercises (5-Day Plan)

Don’t sleep on the best leg exercises that can help you keep your booty and still lose weight.

Do you want to know the best part?

This workout plan is ALL video!

So you don’t have to worry about doing the exercises wrong.

You get to follow my lead in the workout videos and do it right 😎

Best Leg Exercises: Meet Your Personal Trainer

best leg exercises - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I’ve reached over 1 million women with my message of fitness ❀

Booty Program - best leg exercisesYou can get faster results with 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 Leg Exercises: 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

Bubble Butt Workout

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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 Leg Exercises: 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 Leg Exercises – 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! πŸ’ͺ🏽

Here are the buttons.

Best Leg Exercises Day 1

Time Needed: 11 min

You can get faster results with the booty workout program.

Detailed breakdown of this at home workout

I start you off in this lower body workout with hip circles and leg raises as a warm-up.

The workout consists of multiple exercises: prisoner squats, alternating warriors, knee raises, rotating lunges, and hip circles and leg kicks.

Prisoner squats target the glutes and thighs, warriors engage the hips and thighs, and knee raises work the abs and legs.

Throughout the routine, I offer you modifications and lots of encouragement.

The session concludes with a cool-down featuring a cow stretch to relax the back of the thighs and calves.

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Best Leg Exercises Day 2

Time Needed: 10 min

Detailed breakdown of this home workout

We power through a standing only workout without jumping, designed for weight loss.

The routine starts with a tiger step warm-up, followed by back slaps and rotator exercises.

We also do some standing marches, which require good core control and engaging the abs.

This workout also features knee raises to target thigh muscles.

The goal with this workout is to keep it brief, targeted, and highly efficient while paying attention to proper form.

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Best Leg Exercises Day 3

Time Needed (total): 15 min

Detailed breakdown of this glute workout

This glute-focused workout includes various exercises like boxer shuffles, prisoner good mornings, lying clenches, bridge drops, dunky kicks, and glute bridge holds.

You’ll want to make sure you engage your glutes and use modifications for exercises when needed.

The workout also includes glute bridges, donkey kicks, and hip tilts.

Be sure to maintain proper form, mind-muscle connection, and push through the burn.πŸ‘πŸ”₯

Detailed breakdown of this butt & thigh workout

This workout starts off with a very quick warm-up – you might need more.

Then we proceed to the first strength training move, which is split squats.

I encourage you to use dumbbells if available, but a bodyweight version is sufficient.

Maintain good form, including proper balance and be gentle on your knees.

In the rest of the workout, we do speed squats, focusing on quick movements, followed by kickbacks.

With kickbacks, make sure you maintain balance and engage your glutes while lifting each leg.πŸ‘

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Best Leg Exercises Day 4

Time Needed: 7 min

Detailed breakdown of this fat burning 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 Leg Exercises Day 5

Time Needed: 11 min

Detailed breakdown of this no equipment butt workout

We start this no equipment butt workout with warm-up of movements like rocking squats and glute bridge holds.

The main workout includes exercises such as in and out squats, sumo squat pulses, and split squats, emphasizing proper form and tips for effective targeting.

This workout concludes with stretches to provide relief for the glutes and back.

I encourage you to take your time and be gentle with yourself. πŸ’–

Best Leg Exercises – 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 Leg Exercises – More Info About this Workout Plan

Day 1 of this workout plan begins with the 11 min at home workout designed to help you get toned legs and a round, sculpted butt.

πŸ“ Best Leg Exercises Day 1 Tip:

try toset specific and achievable goals. Define what you want to achieve with your workout and focus on that. For example, instead of aiming to “go all out” in every workout, set a goal to simply finish the workout. That’s an achievement. Celebrate it πŸ₯‡

Day 2 keeps up the tempo with a 10 min weightloss workout designed to help with weightloss and a flatter belly.

πŸ”₯Bonus Workout (optional):

Here’s a fantastic workout to add on to day 2. Best Exercises For Losing Belly Fat

Day 3 is exciting with this 10 min glute-focused workout and 5 min standing only booty workout!

πŸ“ Best Leg Exercises Day 3 Tip:

see if you can enjoy the feeling of moving your body. Exercise is so much easier when it’s fun πŸ™‚ Do the modiications when necessary and stick with it.

On day 4, we’ll be doing a 7 min fat burning weightloss workout.

πŸ”₯Bonus Workout (optional):

Here’s a fantastic workout to add on to day 4. Lose Belly Fat: Workout Edition

Woohoo! Day 5, we’re doing a 11 min no equipment butt workout.

πŸ“ Best Leg Exercises Day 5 Tip:

try to find a way to go at your own pace. You might find yourself moving slower (or faster) and me. That’s okay. Pay attention to your body and find your own pace. Your unique pace is perfect for your unique body ✨

Best Leg Exercises – 3 Mistakes to Avoid

Not tracking progress and setting goals

Not tracking your progress and setting new goals can hinder your long-term success.

Now when you think about progress, you might be thinking of progress photos.

Yes, this is a wonderful way of tracking progress and I highly recommend it!

However, in addition, I also recommend tracking your consistency.

For example, if you are doing a 5-day plan, track how many days you did.

Did you do all 5 days? Celebrate that! Did you do 4 out of 5? That’s good too!

Physical progress can sometimes take weeks to appear.

Having something like this to see your own effort is crucial!

It helps you see whether you are moving in the right direction and making improvements.

It can also help you see areas that need improvement.

For example, if you always miss your Wednesday workout, you might ask yourself why after seeing it missing in your tracker.

You can also use your tracked progress to set new goals and challenge yourself further.

Setting both short-term and long-term goals provides you with a sense of purpose and direction in your at-home lower body workout plan.

Short-term goals can be achieved within a few weeks or months, while long-term goals may take several months or even years to accomplish.

Make sure your goals are realistic to keep yourself motivated and focused.

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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.

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Focusing solely on one muscle group

Many women make the mistake of solely focusing on one specific muscle group (ahem booty) πŸ‘€ or want to train only lower body.

While it’s important to target specific muscles for strength and aesthetic purposes, neglecting other muscle groups can lead to imbalances and hinder overall progress.

To achieve a balanced and well-rounded lower body, it’s crucial to include exercises that target all major muscle groups.

This includes the quadriceps, hamstrings, glutes, calves, and hip abductors and adductors.

By incorporating a variety of exercises, you ensure that each muscle group is adequately stimulated and developed.

For example, instead of solely focusing on squats for your quads, incorporate exercises such as lunges, leg presses, and step-ups to engage different muscle fibers and promote balanced development.

And instead of making everyday leg day, also incorporate cardio, back, arms, and rest into your routine πŸ˜„

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Not enough variety

Monotony can be the downfall of any workout routine, including at-home lower body workouts.

If you don’t include variety, it can lead to boredom, plateaus, and decreased motivation.

To keep your workouts engaging and effective, spice it up from time to time with other types of workouts.

Even in this workout plan, you can see I have incorporated other types of workouts – not just booty workouts.

Yes, I know some people want to train legs everyday and nothing else – but I know better and I will always build you a plan that works.

Variety works – and so it is in the schedule. Also, the legs need to rest. So while your lowerbody is resting, spice it up with an ab workout or some light cardio.

This ensures that you are working all muscle groups evenly and prevents imbalances.

Additionally, gradually increase the difficulty or intensity of your exercises as your strength and endurance improve.

This can be achieved by adding resistance bands, dumbbells, or ankle weights to your workouts.

But don’t jump straight to those. Start with bodyweight only then increase the difficulty over time.

Best Leg Exercises 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.

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