Legs and Glutes: 20 Lower Body Workouts for Women

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20 Lower Body Workouts for Women | If you're trying to get into a strength training routine and want to know how to tighten and tone your glutes and legs at home with weights or without weights, we're sharing the best exercises to help! Whether you have a set of dumbbells, kettlebells, resistance bands, or a TRX suspension trainer - or no equipment whatsoever - we've curated the best home workouts to help you burn fat and build muscle.

Ready to get a rocking lower body? We’ve rounded up 20 lower body workouts for women so you can have the best legs and glutes of your life! From body weight workouts to workouts that utilize dumbbells, resistance bands and the TRX suspension trainer, you can switch things up to keep your workouts interesting. Add these workouts to your repertoire to tone and strengthen your legs and glutes!

4 At Home Gym Essentials

1. Workout Mat
A workout mat is key for at home workouts. It provides cushioning and support for your body, as well as protecting the floor. Your workouts should be as comfortable as possible, and a workout mat will ensure that’s the case.

2. Dumbbells
You’ll also want to invest in a pair of dumbbells for your at home workouts. While some workouts only require your body weight, it’s a good idea to switch things up and add in equipment now and then.

3. TRX Suspension Trainer
The TRX suspension trainer allows you to workout pretty much anywhere. It anchors to any door, beam, tree or pole so you can do home workouts inside or out!

4. Resistance Band
Resistance bands are especially great for lower body workouts. They help you build strength, tone up and improve mobility.

5 No Equipment Lower Body Workouts for Women

No Equipment Butt and Thigh Home Workout | Lower Body Workout | Rachel Aust

All you need is 20 minutes and a workout space for this butt and thigh workout! You’ll do exercises like lunges, squat holds and glute bridges for a routine that sets your lower body on fire.

15 Min At Home Leg/Butt/Thigh Workout (No Equipment) | MadFit

This body weight workout engages your legs, butt and thighs for a lower body workout that burns! You’ll do moves such as straight leg kickbacks, leg pulses, and wall sits, for a 15 minute workout you’ll love.

Brutal Booty + Leg Slimming Workout! | No Equipment and No Repeats | Heather Robertson

This workout is a great way to target your lower body, toning your booty and slimming your legs. Combining dynamic movements with isometric holds and pulses, you’ll be firing up your glutes and creating lean muscle tone in your legs!

No Equipment Butt and Thigh Workout at Home – Bodyweight Lower Body Workout | FitnessBlender

This is a fun and effective lower body workout you can do from anywhere! It’s a butt and thigh focused workout that includes moves such as side step squats, side leg raises and donkey kicks.

Insane Butt & Thighs Workout | At Home No Equipment Leg & Booty Exercises | blogilates

This amazing workout will sculpt your legs and booty, and make them incredibly strong! Your glutes will lift, your thigh muscles will tone and slim down, and your heart rate will rise to burn fat at the same time!

5 Dumbbell Lower Body Workouts for Women

30-Minute Lower Body Workout for Women | Leg Workout with Dumbbells | nourishmovelove

Strengthen and tone your butt, legs and thighs with this 30 minute lower body workout using dumbbells. This workout uses compound strength training exercises to give you a lower body burn!

30 Min Leg Workout with Weights, Dumbbells | Low Impact | Glutes and Quads | growingannanas

Targeting your legs and quads, this lower body workout uses dumbbells to help you build strong legs. It consists of no jumping, low impact exercises including goblet squats, lunges and elevated split squats.

Leg Day Strength Workout | For Lean Legs | Heather Robertson

With this workout, you’ll lean out your legs with a series of lower body exercises designed to build strength, power, and definition by using resistance. You’ll also get a few cardio bursts to keep your heart rate up and torch calories!

Lower Body Workout with Dumbbells (Strong Legs Fast!) | Criticalbench

If you want to get strong legs fast, try this lower body workout! You’ll use dumbbells for moves like weighted jump squats, Bulgarian split squats and lateral lunges.

20 Min Leg Workout (Dumbbell Only At Home) | MadFit

This is a dumbbell leg and booty workout to sculpt and tone, done from the comfort of your living room! With exercises like side lunges, step ups and split squats, you’ll break a sweat and strengthen your lower body all at once. An exercise bench would be helpful for this workout.

5 TRX Lower Body Workouts for Women

20 Minute TRX Lower Body Blast- Suspension Training for Legs and Butt | BodyFit By Amy

In just 20 minutes you’ll train and strengthen your entire lower body with the TRX suspension trainer. Strengthen and sculpt your legs and butt, while keeping your heart pumping for fat blasting cardio.

Leg & Booty Blaster | TRX Workout | Brianna Traynor

This series of TRX exercises will get your lower body strong, fast! Grab a workout mat as you’ll be on the ground for some of the exercises, and get ready to feel the leg and booty burn!

20 Minute TRX Leg + Booty Workout | Timed Circuits | FIT by Larie

This TRX workout focuses on your glutes, hamstrings, quads and calves. Set your strap to mid-length for the entire duration, and you’ll be doing 3 blocks with 4 exercises in each block, repeated twice.

TRX Lower Body Workout | Asia Jade Fitness

Ready for a killer TRX lower body workout? She takes you through moves like squats, single leg deadlifts and pistol squats and explains how to do each one with the TRX suspension trainer.

15 Minute TRX Legs Workout | BodyFit By Amy

With this intense 15 minute workout, you’ll use the TRX suspension trainer to work the legs, glutes and core, all while getting cardio in too! She shows you the best technique for each of the exercises you can get the best results.

5 Resistance Band Lower Body Workouts for Women

30 Minute Butt and Thighs Burnout with Mini Band Workout | Sydney Cummings

Grab a mini band and get ready to feel the burn with this 30 minute butt and thigh burnout. From squat side steps to kneeling kickbacks, get ready for a lower body workout you’ll love.

Toned Legs, Thighs + Booty | Mini Band Workout | Heather Robertson

With this 10 minute workout, you’ll be focused on toning the legs, thighs and booty. You’ll set your legs and glutes on fire with moves like leg lifts, thigh master, in and out squats, and more.

Tone Your Legs | 40 Min Leg, Thigh & Glute Workout (Resistance Band) | MrandMrsMuscle

This 40 minute workout was designed to help you sculpt your body, tone your legs and glutes, and lose weight. It’s completely guided rep by rep and includes a warm up as well as modifications.

Build Booty & Tone Legs – 12 Minute Lower Body Burn | Rebecca-Louise

If you’re ready to tone your bum and legs, this quick 12 minute workout is for you. You’ll use the resistance band to activate different muscles in your legs and glutes, and you’ll quickly feel the burn!

10 Min Resistance Band Booty At Home Workout | MadFit

Quick but effective, this 10 minute workout will tone, shape and grow your booty. Glute activation is super important when you’re working your glutes and the exercises in this video will give you amazing results.

All set to get a killer lower body? These leg and glute workouts will have you feeling strong and looking amazing!

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20 Lower Body Workouts for Women | If you're trying to get into a strength training routine and want to know how to tighten and tone your glutes and legs at home with weights or without weights, we're sharing the best exercises to help! Whether you have a set of dumbbells, kettlebells, resistance bands, or a TRX suspension trainer - or no equipment whatsoever - we've curated the best home workouts to help you burn fat and build muscle.

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Kate
Kate
Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.