Get some vitamin D while working out! Take these versatile lower body exercises indoors or outdoors. Make time to do them at least three times per week to start feeling stronger and fitter. 

Wall Sit

Keep your lower back against the wall (or tree trunk) and push down into your heels. Be sure to keep your knees in alignment with your hips and hold this position three times for 30 seconds each round. If you need more of a challenge, you can hold this position for 45 seconds to one minute.

Wall Sit

Static Squat with a Toe Raise

Hold the half squat position while lifting your heels off the ground. Start with three sets of 12-15 reps then increase by five reps each week.

Toe Raise Squat

Squat to Lateral Leg Raise

Sink deep into the squat with slow controlled movements while contracting the obliques to perform alternating lateral leg raises. Start with three sets of 10 on each leg then increase by 3-5 reps each week.

Leg Raise Squat
Squat with Leg Raise Start
Squat with Leg Raise Finish
Squat with Leg Raise Finish

Jump Squats

Keep feet hip-width apart and slowly squat down. Using your arms, drive upward from your heels to toes and jump into the air. Be sure to cushion your landing as you return to the starting position. Do three sets of 10 reps.

Finish Jump Squat

Body Weight Squats

Sink into a squat, while keeping your knees, toes, and hips in alignment. Be sure to keep your knees behind your toes and your core tight. Squeeze your glutes tight when you return to the standing position. Start with three to four sets of 10 reps and increase the number of reps weekly.

Body Weight Squat image


Keep your front foot flat on the ground and sink into your lunge. Keep your chest up through a slow and controlled movement. Start with three sets of 10 reps on each leg and increase the number of reps weekly.

Lunge Start
Lunge Start
Lunge Finish
Lunge Finish

For more exercise inspiration check out our e-book, “8 Week Guide to Home Workouts” to freshen up your routine!

By Tiffany Toney