Lower Body Workout at Home

COSSACK SQUATS – With a Backpack

The Cossack squat is a deep squat on one leg while the other leg extends into a partial split. The squatting leg reaches full flexion at the hip, knee, and ankle, while the hamstrings and adductors of the extended leg experience a deep stretch. This exercise enhances mobility, strength, and flexibility.

BODYWEIGHT SQUATS – With a Backpack

The squat is a fundamental movement that strengthens and tones the lower body. This functional exercise can be performed anywhere with minimal space and no equipment, making it highly effective for building strength and endurance. Because it mimics natural movements, the benefits carry over into daily life.

SITTING DOWN BODYWEIGHT SQUATS – With a Backpack

A variation of the standard squat, this movement reinforces proper squat mechanics by emphasizing control and stability. It strengthens and tones the lower body while ensuring proper depth and posture, making it great for beginners and those working on squat form.

BODYWEIGHT LUNGES – With a Backpack

Lunges are a foundational strength-training exercise that targets the legs, glutes, and core. This simple yet effective movement improves balance, coordination, and muscular endurance. It can be performed with or without additional weight, making it suitable for all fitness levels.

BULGARIAN SPLIT SQUATS – With a Backpack

Begin by standing in front of a chair, about an arm’s length away. Place one foot on the chair behind you with your hip extended. Lower into a squat, keeping your torso upright, then push back up to the starting position. You can extend your arms forward for balance. This unilateral movement improves lower-body strength, balance, and flexibility.

STANDING CALF RAISES / JUMPING CALF RAISES – With a Backpack

How to:

1. Stand on a flat surface with your toes pointing straight ahead.
2. Lift your heels off the ground, contracting your calf muscles at the top.
3. Pause briefly, then lower your heels back down in a controlled motion.

For an added challenge, perform jumping calf raises by explosively pushing off the ground with each rep. This simple yet effective exercise strengthens the calves and enhances lower-leg endurance—and best of all, it can be done anywhere.