Torch your lower body with this intermediate no-equipment workout! For constant tension exercises, aim for a slow rep tempo of 3 to 4 seconds. Control every movement, feel the burn, and build muscle while getting toned. Slow reps equal serious results.
Constant Tension: 30 seconds per leg, aim for 3 - 4 seconds per rep, keep that motion continuous!
About this workout
No-Equipment Lower Body Fire: Tone & Sculpt is a free 25 min workout plan with 4 illustrated exercises for your glutes & hip flexors and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the No-Equipment Lower Body Fire: Tone & Sculpt take?
The full workout takes about 25 minutes, covering 4 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Torch your lower body with this intermediate no-equipment workout! For constant tension exercises, aim for a slow rep tempo of 3 to 4 seconds. Control every movement, feel the burn, and build muscle while getting toned. Slow reps equal serious results.
Auto-advanceStart exercises automatically after a 5-second delay
Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
Keeping your back straight, lower your body towards the ground by bending your knees.
As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
Place your hands out to your sides palms flat for stability.
Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
Return to the start position by lowering your hips back to the floor.
Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
Try to relax your core so that your back and abs are in a natural position.
Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
Now raise your right thigh out to the side, keeping the hips still.
Kick your raised leg straight back slowly until it is in line with your torso.
Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
Lie on your right side on top of a yoga mat or other soft surface.
Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
Slowly lift the left leg into the air, keeping it straight during the exercise.
Slowly lower your left leg. Complete the set then repeat with the other leg.
Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift.
Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
Start the exercise by raising you left leg higher than your right leg.
Then lower the left leg as you lift the right leg and so on.
Alternate in this manner until you have done all repetitions for each leg.
When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.
Workout done!
Exercises done
of 4
Total time
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