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Best Lower Body Exercises (5-Day Plan)

Try this best lower body exercises to help you tone up your booty.

My favorite thing about this workout plan is that you get videos everyday!

Yep. No long confusing descriptions about how to do a gumaparilla-bumkojilla squat. πŸ˜‚ Don’t worry – there’s no exercise called that.

But you know what i mean right?

Excercise can be confusing.

This video workout plan makes it easy!

Best Lower Body Exercises: Meet Your Personal Trainer

best lower body exercises - 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!)

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Booty Program - best lower body exercisesYou can achieve your goal faster 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 Lower Body 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

Best Lower Body Workout (workout plan)

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 Lower Body 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 Lower Body 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 Lower Body Exercises Day 1

Time Needed: 10 min

You can achieve your goal faster with the booty workout program.

Detailed breakdown of this thigh fat workout

This workout features several standing exercises to tone thighs and burn excess fat.

We’ll be doing butt taps, squat pulses, forward to side lunges, boxer shuffles, high pulls, and more.πŸ˜…

As you do each exercise, remember to engage your abs and maintain proper form to get the best results.

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Best Lower Body Exercises Day 2

Time Needed: 10 min

Detailed breakdown of this workout

I introduce a beginner-friendly, no jumping workout aimed at burning fat.

The session starts with a warm-up consisting of various moves like lunges, knee hugs, plank jacks, and hip thrusts.

I emphasize the importance of engaging the abs and maintaining good form throughout the workout.

Throughout the session, I encourage you to keep pushing yourselves, rest when needed, and stay hydrated.

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Best Lower Body Exercises Day 3

Time Needed (total): 17 min

Detailed breakdown of this booty building workout

I guide you through a series of 10 glute exercises, starting with a warm-up that includes knee hugs and squats.

The exercises in this workout video target the glutes (booty) and focus on maintaining a tight core.

Some of the exercises you will do include leg circles, crab walks, abductor squats, sumo kicks, leg raises with pulses, side squats with leg raises, bridges, regular glute bridges, and a pulse exercise on all fours.

You’re never alone while doing this workout because I give you all the tips you need to do every exercise correctly.

We’ll finish off this workout with a short cool down and stretch where you’ll do child’s pose and deep breathing.

Detailed breakdown of this advanced booty workout

This advanced 5-minute routine begins with a leg raise warm-up.

The first exercise, bridge drops, targets the butt and thighs by swinging each leg while suspended in a bridge hold position.

Glute bridges follow, working the glutes with an optional dumbbell for added intensity.

Raised clams engage the abs, outer thighs, and hips, and the workout concludes with fire hydrants for targeting the outer thighs.

Follow my lead for proper form and push past the burn. You’ve got this! 🌻

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Best Lower Body Exercises Day 4

Time Needed: 6 min

Detailed breakdown of this workout

This is a Tabata-style workout designed to challenge those looking to burn fat.

The workout consists of 20 seconds of exercises followed by 10 seconds of rest.

We’ll get our blood pumping with a warm up of boxer shuffles

Then jump straight into the fire with everybody’s favorite exercise – burpees πŸ˜†

There is a fantastic modification provided for burpees. You can jump out, in, and up. OR step out, in and up as a modification. You’ll see what I mean in the video.

We also do basic punches and I provide lots of tips and guidance in the video.

Throughout the workout, try to focus on maintaining proper form and pushing through.

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Best Lower Body Exercises Day 5

Time Needed: 10 min

Detailed breakdown of this leg sculpting workout

I guide you through various exercises designed to tone glutes and thighs without the need for equipment.

We start off with right leg extensions, emphasizing tightening the core and squeezing the glutes at the top.

The workout then progresses to fire hydrants, an exercise that engages thighs and glutes with alternating legs.

Throughout the routine, you’ll want to maintain a tight core, balance, and slow, controlled movements for optimal results.🀍

Best Lower Body 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 Lower Body Exercises – More Info About this Workout Plan

We kick off the workout plan with the 10 min thigh fat workout that can help you get toned legs and a round, sculpted butt.

πŸ“ Best Lower Body Exercises Day 1 Tip:

see if you can 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. πŸ€—

Day 2 keeps up the tempo with a 10 min fat burning workout to produce fat loss and a slimmer waistline.

πŸ”₯Bonus Workout (optional):

Here’s an incredible workout to add on to day 2. Belly Fat Burning Exercises at Home for Females

On day 3, we continue with the 11 min booty building workout and 6 min advanced booty workout!

πŸ“ Best Lower Body Exercises Day 3 Tip:

do your best to stay accountable. To see results, it’s important to stick to the routine. Maybe track your progress? or tell a trusted friend to keep you honest. ❀

Look forward to day 4 where there is a 6 min weightloss workout.

πŸ”₯Bonus Workout (optional):

Here’s an incredible workout to add on to day 4. Best Exercise For Belly Fat at Home

Day 5 is a breeze with this 10 min leg sculpting workout.

πŸ“ Best Lower Body Exercises Day 5 Tip:

try to find a way to avoid overwhelm. This is a rookie mistake with exercise πŸ˜„ small steady progress beats unsustainable intensity everytime! But it’s hard to live by this in our fast paced culture. Choosing slow and steady will help prevent burnout and reduce the risk of injury.

Best Lower Body Exercises – 3 Mistakes to Avoid

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˜„


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.


Skipping proper nutrition and hydration

Proper nutrition and hydration are SUPER important in supporting your at-home lower body workouts and maximizing your results.

Many people make the mistake of neglecting their dietary needs and not fueling their bodies adequately.

To optimize your workouts, make sure you are eating a balanced diet that includes a variety of whole foods.

Focus on lean proteins, complex carbohydrates, and healthy fats to provide your muscles with the necessary nutrients for growth and repair.

Include plenty of fruits and vegetables to supply vitamins, minerals, and antioxidants.

Drink water! πŸ’§πŸ’§πŸ’§

Hydration is queen when it comes to exercise.

Water helps maintain optimal muscle function, lubricates joints, and regulates body temperature.

Most people should be drinking at least 8 cups (64 ounces) of water per day.

More water might even be needed after intense workouts or in hot weather.


Overtraining or not allowing enough rest

Finding the balance between challenging your lower body muscles and allowing sufficient rest is crucial for progress and injury prevention.

Overtraining, which refers to excessive exercise without adequate recovery, can lead to muscle fatigue, decreased performance, and increased risk of injury.

Many people make the mistake of thinking that more is always better when it comes to working out.

However, the body needs time to repair and rebuild muscle tissue after intense workouts.

Failure to provide enough rest can hinder muscle growth and potentially lead to overuse injuries.

To avoid overtraining, incorporate rest days into your at-home lower body workout plan.

Aim for at least one or two days of complete rest or low-intensity activities per week.

On active workout days, focus on different muscle groups or vary the intensity to prevent overloading specific areas.

Listen to your body and adjust your training schedule accordingly.

If you’re following my workout plans – this is not something you will have to worry about because I build rest and recovery into every plan.

My goal is always to do all the thinking and planning for you – so you don’t have to.

Your role is always to just show up and press play on the video.

Best Lower Body 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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