20-Minute Lower-Body Workout With No Equipment

Hip Circles

Maintaining shoulders over elbows and hips over knees, begin on a mat on your elbows and knees. From the hip, move your right knee in circles in the air. Draw a circle as large as you can while maintaining a steady torso. 

Down-Dog Leg Kick

Start in a plank position with your hands shoulder-width apart and your feet hip-distance apart. Raise your hips to adopt a downward-facing dog stance, pressing your heels into the ground and pointing your tailbone upward. 

Side Leg Lift

Flex your feet and lie on your right side to begin. To support the body, place the left hand on the ground in front of the chest. Keep the body in a straight line, tailbone tucked. With left foot flexed and leg straight

Alternating Leg Lowers

Start by lying on the back. Place your hands at your hips and squeeze your lower back against the mat. Raise both of your legs to the ceiling, angled ninety-one degrees. Lower right leg slowly while keeping feet flexed.

Air Squat

Place your feet hip-distance apart and point your toes slightly outward to begin. Sit with your head aligned with your tailbone and your hips shifted back. Reduce until thighs are in line with the floor. 

Single-Leg Deadlift

With your right foot planted firmly and your right leg slightly bent, stand up. Raise your left foot just a little bit off the ground, then extend your left arm and leg in both directions while bending at the hips.

Pencil Jumps

Place your feet shoulder-width apart as you stand. Keep your arms by your sides. Use your feet's balls to bounce to get yourself up and down.