Quick & Effective Leg and Booty Home Workout

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If you’re looking to get your lower body into shape, check out this leg and booty home workout. These exercises will help tighten and tone your entire lower body.

This workout requires no equipment and can easily be done at home, the gym, or wherever you like to exercise. All you need is room to stretch out, comfy clothes, and 20 minutes of (hopefully) kid-free time. 😂

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Quick & Effective Leg and Booty Home Workout

To do this leg and booty home workout, complete the number of reps listed for each exercise. Complete each circuit 2 times before moving on to the next circuit.

You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.

Circuit #1:

Complete circuit 2 times, 30-second rest between each exercise, if needed.

• Squats 10-15 reps
• Side lunges 10 reps each leg
• Calf raises 15 reps
• Wall sit 30 seconds

Circuit #2:

Complete circuit 2 times, 30-second rest between each exercise, if needed.

• Clamshells 15 reps, alternate sides with each circuit
• Donkey kicks 10 reps each leg
• Fire hydrants 10 reps each leg
• Side-lying leg lifts 10 reps each leg

Circuit #3:

Complete circuit 2 times, 30-second rest between each exercise, if needed.

• Curtsy lunges 10 reps each leg
• Bridges 15 reps
• Reverse lunges 10 reps each leg
• Deadlifts 15 reps

For a demonstration of how to do each move, watch the video below!

How to Do This Leg and Booty Home Workout

This leg and booty home workout can easily be done without equipment. All of the exercises listed use only your body weight as resistance so you can do this workout at home, at the gym, or when traveling.

To do this workout, you will perform 3 circuits with 4 different exercises. Complete each circuit 2 times before you move on to the next circuit.

If you find the workout starts to get a little challenging, take up to a 30-second break between each exercise to catch your breath and reset. Altogether this workout should take about 20 minutes.

I have listed modifications under the description of each exercise so you can make this workout easier or more challenging as needed. Read on for information on how to perform each move properly.

Squats

This first exercise is a basic squat. Start by standing with your feet hip-width apart, toes pointing forward. Next, lower your hips backward as though you were sitting in a chair until your thighs are roughly parallel with the ground.

Try to keep your chest up and make sure your knees don’t go past your feet. Straighten your legs as you stand back up and squeeze your booty at the top. Perform 10-15 reps.

Modifications: If this move feels too challenging, try not to go as deep into the squat. If this move feels too easy, try adding a pulse in between each rep.

Side Lunges

Start by standing with your feet hip-width apart. Shift to the side until the majority of your body weight rests on your right leg. Step your left leg far out to the side.

Bend your hips backward similarly to the way you do in a squat and bend your left leg until your thigh is parallel to the ground. Keep your right leg straight throughout the lunge.

Make sure your left knee doesn’t go past the toes of your left foot. Press off your left leg and return to the starting position. Repeat on the right side.

Perform 10 reps on each leg.

Modifications: If this move feels too challenging, don’t go as deep into the lunge. If this move feels too easy, try adding in a little pulse on each rep.

Calf Raises

Start by standing with your feet shoulder-width apart, toes facing forward. You can place your hands on your hips or just hold them at your side.

Carefully lift your heels into the air until just the balls of your feet are touching the ground. Slowly lower your heels back to the ground.

If you find yourself losing your balance, try engaging your core more or holding on to the back of a chair. Perform 15 reps.

Modifications: If this move feels too challenging, perform fewer reps. If this move feels too easy, try performing the calf raises on one leg at a time.

Wall Sit

Start by standing with your back toward a wall. Lower into a squat with your back braced against the wall.

Lower down until your thighs are parallel with the floor. Your knees should be bent at a 90-degree angle with your feet directly below your knees.

Try not to use your hands to brace yourself and let your legs do the majority of the work. Perform for 30 seconds.

Modifications: If this move feels too challenging, try only lowering halfway down into the squat. If this move feels too easy, try lifting one leg in the air during each circuit.

Clamshells

Start by lying on your side with your hips and shoulders stacked. You can tuck your bottom arm under your head.

Next, stack your legs and feet on top of each other and bend your knees. Your feet should be in line with your hips and back.

Then, lift your top knee up toward the sky while leaving your feet stacked. Next, slowly lower your knee back down. Perform 15 reps.

Do your left leg on the first circuit and then switch to your right leg on the second.

Modifications: If this move feels too challenging, perform fewer reps. If this move feels too easy, try lifting your shoulders and feet in a side crunch before performing the clamshell.

Donkey Kicks

Get down on all fours with your hands directly below your shoulders and your knees directly below your hips. Maintain a 90-degree angle with your right knee as you lift your right heel towards the sky.

Lift your heel as high as you comfortably can while still keeping your back straight. Bring your knee back down towards the ground. Try not to let your knee touch the ground in between reps.

Perform 10 reps on each leg.

Modifications: If this move feels too challenging, try lifting your leg only partway toward the sky. If this move feels too easy, add a pulse in the air on each rep.

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Fire Hydrants

Start by getting on your hands and knees in a tabletop position. Your shoulders should be directly above your hands and your hips directly above your knees.

Next, lift your right knee out to the side. Keep your knee bent at a 90-degree angle and try to lift up to hip height. Then, lower your knee back toward the ground.

Focus on keeping your balance on your stationary leg and your core engaged. Perform 10 reps on each leg.

Modifications: If this move feels too challenging, try only lifting halfway up in the air. If this move feels too easy, try adding a little pulse at the top of each repetition.

Side-Lying Leg Lifts

Start by lying on your side with your hips and shoulders stacked. You can tuck your bottom arm under your head.

Next, stack your legs and feet on top of each other. With your foot flexed, lift your top leg up in the air as high as you comfortably can.

Then, slowly lower it back down until it touches your bottom leg. Perform 10 reps on each leg.

Modifications: If this move feels too challenging, try only lifting halfway up. If this move feels too easy, try adding a pulse at the top of each repetition.

Curtsy Lunges

Start by standing with your feet shoulder-width apart. Shift your weight to your left leg and pick up your right foot. With your right foot, step behind you and to the left.

Bend both knees so you look almost like you’re doing a curtsy. Try to keep your chest up and your shoulders and hips facing forward.

Straighten your legs and bring your right foot back to the starting position. Perform 10 reps on each leg.

Modifications: If this move feels too challenging, just try doing a reverse lunge. If this move feels too easy, try adding a pulse at the bottom of each lunge.

Bridges

Start by laying on your back with your feet flat on the floor. Bend your knees until they are close to your hips and place your arms on the ground with your hands by your hips.

Pushing through your heels, lift your hips up toward the sky. Your feet and your shoulders remain on the ground. You can use your hands to help you balance.

Next, slowly lower your hips down until they touch the ground. Perform 15 reps.

Modifications: If this move feels too challenging, try only pushing up halfway. If this move feels too easy, instead of doing the full range of motion, stay lifted and do small pulses instead.

Reverse Lunges

Start with your feet shoulder-width apart and your hands on your hips. Step back with your right leg keeping both feet pointing forward.

Bend down until your right knee almost touches the ground. You want to make sure that as you’re doing the lunge both legs create a 90-degree angle.

You don’t want your front knee extending past your toes. Also, try not to let your back knee touch the ground. Keeping it a few inches above the ground creates a better workout and also prevents your knee from getting injured.

Make sure to keep your chest and shoulders back. You want your legs to be doing the work, not your lower back.

Next, straighten both legs and step your right leg back up to your beginning stance. Perform 10 reps each leg.

Modifications: If this move feels too challenging, don’t go as deep into the lunge. If the move feels too easy, don’t alternate legs. Do the first circuit on the left leg and then switch to the right leg when you do it for the second time.

Deadlifts

Start by standing with your feet shoulder-width apart and keep a slight bend in your knees. Next, draw your shoulders back and engage the muscles in your back and your core.

Throughout the exercise, you want to keep your back and spine straight. Then, hinge forward at the hips and reach toward the ground until your back is parallel with the ground.

Then, keeping your spine straight, lift your shoulders until you’re back to the starting position. Perform 15 reps.

Modifications: If this move feels too challenging, try only lowering your upper body halfway down. If this move feels too easy, try doing more repetitions.

Final Thoughts on Quick & Effective Leg and Booty Home Workout

I hope you enjoy this leg and booty home workout. It’s great for tightening and toning your whole lower body in just 20 minutes. You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.

After you try this leg and booty home workout, let me know what you think. Comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner home workouts.

Looking for more workouts?

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Resistance Band Workouts:

• 15 of the Best Resistance Band Exercises for Arms
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• The Best Resistance Band Exercises for Back & Shoulders

Strength Training Workouts:

• Full Body Beginner Strength Training Workout to Do at Home
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• Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine
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Cardio:

• Quick 20 Minute Beginner HIIT Workout – No Equipment
• 20 Min Tabata Workout for Beginners: Abs & Arms
• 20 Min Heart Pumping Tabata Workout for Beginners
• Beginner-Friendly Cardio EMOM Workout – No Equipment

Yoga:

• A Quick Beginner Yoga Routine You Can Do at Home
• Family Friendly Yoga Routine: Simple yoga routine you can do with your kids

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