Strength

15-Minute Lower-Body Workout

15-Minute Lower-Body Workout — a beginner strength session (15 min) for strength. No equipment required. Train at home, in the gym or outdoors.

Strengthbeginner15 minBodyweightHome~130 kcal

Workout Overview

15-Minute Lower-Body Workout — a beginner strength session (15 min) for strength. No equipment required. Train at home, in the gym or outdoors.

moderate intensity~130 kcal

Warm Up

Bodyweight squats, 10 slow reps60s

The Workout

1
Bodyweight Squat
quads, glutes3 sets12-15rest 0.75 min
2
Glute Bridge
glutes, hamstrings3 sets15rest 0.75 min
3
Step-Up
quads, glutes3 sets10 per legrest 0.75 min
4
Calf Raise
calves3 sets15rest 0.5 min
5
Wall Sit
quads, glutes3 sets30srest 0.75 min

Cooldown

Standing hamstring stretch60s

How to Follow This Workout

1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
3
Finish with the cooldown to bring your heart rate down and start recovery.

Squeeze your glutes at the top of each rep.
Take 45 seconds rest between exercises.

How to Progress

1.Add a 4th set.
2.Slow the descent on squats to 3 seconds.

Common Mistakes

Knees caving inward.
Rushing the last set.

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Movements

Exercises in This Workout

Person performing a squat

Bodyweight Squat

Person doing a glute bridge

Glute Bridge

GlutesHamstrings

Athlete doing a box step-up jump

Step-Up

Person training calf muscles

Calf Raise

Learn more

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