Bodyweight training has become a dominant form of exercise in fitness while accessibility to gyms and equipment remains limited. If you are a coach you are most likely familiar with the basics of bodyweight training, but may not have experienced restricting your training prescriptions to movements without load. 

The good news is that bodyweight exercises can be utilized to create a well-rounded training routine because they are versatile and can be done anywhere. This blog will focus specifically on 10 foundational lower body exercises that any client can do while at home. 

10 Lower-Bodyweight Exercises

1) Air Squat 

How To:

The client will start in a standing position with feet slightly outside the shoulders. They break at the hips and lower their hips below their knees and return to the starting position.

2) Split Squat 

The client will stand in a split position, bending the front knee into a lunge until the thigh is parallel to the ground and the back knee lightly touching the floor. Keeping the front knee behind their toes, they will return to the starting position. 

3) Lunge 

How To: 

The client will stand with feet hip-width apart, take a step forward with the right foot, then slowly bend both knees until the back knee is just above the floor, and return to the start position. They will then take a step forward with the left foot and bend both knees until the back knee is just above the floor, then return to the start position.

4) Reverse Lunge 

How To: 

The client will stand with feet hip-width apart, take a step backward with the right foot and then slowly bend both knees until the back knee is just above the floor, and return to the start position. They will then take a step backward with the left foot and bend both knees until the back knee is just above the floor, then return to the start position. 

5) Front Foot Elevated Split Squat

How To:

The client will stand in a split position with the front foot on a plate, bending the front knee into a lunge until the thigh is parallel to the ground. Keeping the front knee behind their toes, they will return to the starting position. 

6) Lunge From A Riser

How To:

The client will stand with feet hip-width apart with both feet on a plate. They will forward step one foot off the plate, bending the front knee into a lunge until the thigh is parallel to the ground. Keeping the front knee behind their toes, they will return to the starting position. 

7) Prisoner Walking Lunge

How To: 

The client will stand with feet hip-width apart with hands held behind the head. They will take a step forward with the right foot and then slowly bend both knees until the back knee is just above the floor, stand back up, take a step forward with the left foot and bend both knees until the back knee is just above the floor.

8) Step up 

How To:

The client will start in a standing neutral position, raise one leg, place it on top of the box, drive through the opposing leg, placing both feet on the box, finish in a full standing position, then will step down and repeat with the opposite leg. 

9) Jump lunge 

How To:

The client will stand in a split position and bend the front knee into a lunge until the thigh is parallel to the ground and the back knee is lightly touching the floor. They will jump up and switch legs mid-air and land with legs in opposing positions. 

10) Jumping Step up 

How To:

The client will start in a standing neutral position and raise one leg, placing it on top of the box. In a jumping motion, they will drive through the opposing leg, finishing with the opposing foot on the box.If you, like so many, are faced with this challenge, it is important to know that you can continue to offer a valuable and important service to your clients. Download our guide, How to Program At-Home Workouts, and learn how to adapt your programming and continue to support the health of your clients from a distance.

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