1. Health

Beginner Lower Body Workout

Description:  This lower body workout includes common exercises targeting the glutes, hips and thighs.
Fitness Level:  Beginner, Beginner-Intermediate
Equipment Needed:  An exercise ball, dumbbells (optional)
Time
:  20-40 minutes
Instructions:

  1. See your doctor if you have any injuries or medical conditions
  2. Begin with a 5-minute warm up of light cardio, or warm-up versions of each exercise
  3. Beginners:  Perform each exercise for 1 set of 15 repetitions.  You can add weights for more intensity
  4. Beg/Int:  Perform 2-3 sets of 15 reps for each exercise, using enough weight that you can ONLY complete desired number of reps.  Rest about 30-45 seconds between sets
  5. Perform this workout 2-3 times a week, with at least one day of rest in between

Click on the links for more detailed instructions and larger pictures.

Wall Sit (Glutes/Hips/Thighs)

Stand in front of a wall and lean against it.  Slide down until the thighs are parallel to the floor (or higher for an easier version) and hold for 20-60 seconds.
Ball Squat (Glutes/Hips/Thighs)

Place a ball against the wall and lean against it.  Bend the knees and lower into a squat, keeping the knees behind the toes. Push back up and repeat, holding weights for added intensity if desired.
Assisted Lunges (Glutes/Hips/Thighs)

In a split stance and holding onto a wall or chair, bend the knees and lower into a lunge, keeping the front knee behind the toe.  Press through the heel to push back up. Hold weights for added intensity.
Leg Press on Ball (Glutes/Hips/Thighs)

Sit on a ball and roll down until you're at an incline, knees bent.  Keep the toes lifted a bit and push through the heels to push back up until knees are almost straight.   
Standing Leg Lifts (Outer Thighs/Glutes)

Stand sideways to a chair or wall for support and lift one leg out to the side, foot flexed and hips, knees and feet in alignment. Add ankle weights for intensity.
Inner-Thigh Ball Squeeze (Inner Thighs)

Hold an exercise ball between the shins/knees and take the legs up so they're perpendicular to the floor.  Squeeze the ball in and out, keeping tension on the ball the entire time.
Hip Lifts on the Ball (Glutes/Hamstrings/Lower Back)

Lie down with heels on the ball, legs straight.  Squeeze the glutes to lift the hips up and lower back down.

Beginner Upper Body Strength
More Beginner Workouts

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