Bodyweight Training: Lower Body
Bodyweight training for the lower body, progressing from two legs to one.
How to play
- Squat with feet shoulder-width apart and weight in the heels.
- Alternating reverse lunges.
- Single-leg glute bridge.
- Bulgarian split squat with the back foot on a bench.
- Calf raises on a step; three sets of 10–12 reps per exercise.
Rules
- Knees in line with the toes.
- Technique over number of reps.
Variations
Easier
Supported versions and two sets.
Standard
Three sets of 12.
Harder
Single-leg versions and slow tempo.
Adaptations
- Knee problems: reduced range, no split squats.
- Limited mobility: upper-body work.
Learning goals
- Develop lower-body strength.
- Learn safe, equipment-free technique.
PatioLab has "Bodyweight Training: Lower Body" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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