take the quiz today

Best Lower Body Workout (Workout Schedule)

Are you looking for the best lower body workout?

This is the one that will keep your booty looking snatched! I’m just saying.

You know what else is great about this plan? It’s 100% video.

Just show up and press play on the workout for that day.


Maybe not easy but definitely simple 🤗

Best Lower Body Workout: Meet Your Personal Trainer

best lower body workout - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: more than 100 women have told me that Koboko Fitness workouts are the only workouts they can stick with and stay consistent

take the quiz today

Booty Program - best lower body workoutYou 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 Lower Body Workout: 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

No Weight Leg 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 Workout: 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 Workout – 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 Lower Body Workout Day 1

Time Needed: 10 min

You can get faster results with 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.✌

back up to the buttons

Best Lower Body Workout Day 2

Time Needed: 10 min

Detailed breakdown of this 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.

back up to the buttons

Best Lower Body Workout Day 3

Time Needed (total): 15 min

Detailed breakdown of this no squats workout

I lead you through a ten-minute leg workout aimed at toning legs and thighs without the need for squats.

Exercises include marching in place, high kicks, side leg raises, inside leg raises, and leg raises in a lying position.

It’s very imporant to maintain proper form and engagement of core and glutes throughout the routine.🤝

Detailed breakdown of this standing only booty 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.👍

back up to the buttons

Best Lower Body Workout 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 😆

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.

back up to the buttons

Best Lower Body Workout Day 5

Time Needed: 10 min

Detailed breakdown of this tone and sculpt workout

I lead you through a lower body workout routine focusing exclusively on the legs and booty.

The routine is divided into two parts, with the first half targeting the legs and the second half engaging the glutes.

Exercises include pendulums, reverse lunges, and split squats.

In the first set, remember to keep your core muscles tense (while continuing to breathe) when doing pendulums. Also, focus on controlling each movement – no need to move too fast.

Reverse lunges and split squats follow, also requiring good form and balance.

In the second half, I introduce leg extensions, fire hydrants, and knee drives. These will require us to go down on all fours. But are highly effective at targeting different muscle groups in the lower body.💐

The entire workout is suitable for both intermediate beginners and advanced individuals and I conclude with a slow roll-up cool down.

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

This workout plan starts off with the 10 min standing only lowerbody workout to produce stronger legs and a bubble butt.

📝 Best Lower Body Workout Day 1 Tip:

do your best 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 ✨

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

🔥Bonus Workout (optional):

Here’s a beautiful workout to add on to day 2. How to Lose Belly Fat: Exercise Edition

Day 3 is exciting with this 10 min no squats workout and 5 min standing only booty workout!

📝 Best Lower Body Workout Day 3 Tip:

try to find a way 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.

On day 4, look forward to the 6 min weightloss workout.

🔥Bonus Workout (optional):

Here’s a beautiful workout to add on to day 4. Beginner Exercises to Lose Belly Fat

Day 5 is a breeze with this 10 min tone and sculpt workout.

📝 Best Lower Body Workout Day 5 Tip:

try toavoid overwhelm. This is a rookie mistake with exercise 😄 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 Workout – 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.


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.


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.


Focusing solely on one muscle group

Many women make the mistake of solely focusing on one specific muscle group (ahem booty) 👀 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 😄

Best Lower Body Workout 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.

Do you know what is blocking your weightloss?

As a Personal Trainer for almost 10 years, I can tell you with 100% accuracy.
Take this instant quiz and find out