20 min NO SQUAT/LUNGE Leg & Booty Workout (NO EQUIPMENT & Knee Friendly)

20 min NO SQUAT/LUNGE Leg & Booty Workout (NO EQUIPMENT & Knee Friendly)

Video Transcript

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hey guys welcome back today we’re doing a 20 minute me friendly know squat know lunging lower body workout so like the title says and we are going to doing any squats or any lunging this is a really great low-impact lower body workout it’s a part of my knee friendly series here on YouTube I have another knee friendly lower body workout if you want to check that out I’ve link that in the description you don’t need any equipment for this workout just yourself a little bit of space and a soft surface of the yoga mat or exercise mats beneath you as we will be on the ground the way that this workout is structured is each exercise is going to be one minute on thirty seconds off if there are a single leg exercise we’ll do 30 seconds on one side 30 seconds on the other side and then take a 30 second rest we are going to be doing two rounds total which will bring us to 20 minutes and I think that’s it so just make sure that you can see your screen so you can follow along with me and without further ado jump into it alright guys our first exercise we’re going to start off with it’s just south side leg lift so we’re going to do 30 seconds on each leg standing you can hold the wall if you need some extra balance squeeze and lower squeeze and lower we use that glute and that outer side to bring the leg up you love the road [Music] and switch sides [Music] [Music] [Music] all right we’re taking Andrew decide across here next up we’re going to come down on the ground you’re going to come down on your elbows and we’re just going to do some straight leg kickbacks pull in here and lower sweep and lower 30 seconds on each [Music] so just moving the leg keep a nice strong core they struck underbody please that you cut the top holds firm I check it and then lower tone just barely touching the floor [Music] switch legs [Music] [Music] all right 37 breasts flip over onto our back we’re gonna do some alternating one leg glute bridges and as you rise we’re going to kick the leg out and come down kick and we’re going to do this one for a minute [Music] [Music] so squeeze those glutes press those hips as high as you can into the sky kick that leg out and lower [Music] [Music] we stress those things as high as you can [Music] all right next up we’re going to flip over onto our bellies you’re going to slightly lift your feet off the ground and you’re going to open and close your legs tapping your heels and this side so we’re going to do that for 30 seconds and then after that you’re going to hold that same position with your heels touching and you’re going to lift almost like in a frog position and lower it so starting off with those taps lift those feet up open and close open and close squeeze those inner thighs together all right take a little breather now join the pulse with me up keep those heels together pulse up and lower up and lower if your heels from slightly apart that’s okay you really just want to ensure you’re feeling that squeeze in the gluts come on guys ten more seconds all right 30-second rest next up bring the targeting the inner thighs so we’re going to do those inner thighs tops that I know everybody loves you’re going to make sure you’re sitting a little bit forward on your hip not sitting too far back you want to sit forwards you’re really using that inner thigh hand comes up and we need the toes and the fingers in the center we’re going to do 30 seconds on either leg so just be mindful that we’re gonna be switching really quick in between try not to let the foot touch the floor just come up slowly lower and routing right back up all right quickly turn around on your booties other leg make sure you’re sitting forward find that sweet spot so that you’re really using that inner thigh [Music] [Music] all right 30 second rest next we are going to be doing hip circles or simple donkey kicks whatever you is like to call up you’re going to take a nice big circle throughout a nice big circle with your knee whole tiered about this decision and then come back down we’re going to do 30 seconds on either leg so really trying to keep that neutral spine to keep the core engaged and dramas [Music] [Music] all right [Music] nice big circles wheezing hold out the top perhaps I came before you lover and slow hold on oh yeah [Music] [Music] all right going into our last exercise of the first round coming down on their backs we’re going to do a glute bridge we’re gonna squeeze up you’re gonna come down halfway squeeze right back up hold open two three really squeezing the booty so we come up halfway up open two three slow and controlled here we go for one minute press those hips up halfway open one two three halfway [Music] [Music] [Music] all right 30-second rest that was our first round not a right repeat all of that once again starting off with our side leg lifts 30 seconds on either leg if you find it helpful to hold the ball it might help you to just quickly touch the leg down before you squeeze it right back up I’m going to help you to fire up that blue a little bit more so try it out [Music] and we’re gonna quickly switch sides all right good job you should really feel it in those glutes right now or coming down onto our elbows and we’re going to do those straight leg kickbacks one more seconds of rest here [Music] [Music] getting ready to switch legs keep that core nice and tight just move that leg [Music] all right quick through the second dress we’re going to flip over onto our backs doing those one leg glute bridge with a kick [Music] getting ready [Music] those hips as high as you can [Music] [Music] [Music] [Music] nice alright 30 second rest flipping over onto our bellies for those heel taps and then our Robert lips [Music] please squeeze those inner thighs and you’re bringing those heels together [Music] all right take a little bit of a breather get ready for those lips [Music] all right we’re flipping over between our inner thighs paths the Sun has come out to play we’re almost there guys so sitting forward on that hip using that inner side [Music] [Music] [Music] getting ready to swivel our bums and do the other side [Music] [Music] all right Larry’s IQ rest going to our second-to-last exercise which is those circle donkey kicks [Music] ready drawing big circles with their knees [Music] [Music] [Music] [Music] all right last 30 second rest we are going to our final movement which is our full glute bridge to half Newbridge hold and three abductions [Music] here we go [Music] [Music] [Music] she’s got one thing on my mind [Music] up you’re [Music] [Music] alright guys so I hope you enjoyed this 15 minute knee friendly lower body workout if you did and you would like to see more of these please let me know in the comments down below and by giving this video a thumbs up if you are looking to do something a little bit extra today I have included some extra videos in the description that you can pair with this one to make a more complete workout my warm up videos in my cool-down video is also linked in there as well if you’re new here make sure that you hit that subscribe button and you turn on your post notifications so you don’t miss another workout from me and I will see you guys very soon [Music] [Music] you [Music]

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Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

  1. Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
  2. Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

  1. Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
  2. Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

  1. Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
  2. Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

  1. Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
  2. Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

  1. Warm-Up: 5 minutes of light jogging or jumping jacks.
  2. Push-Ups: 3 sets of 15 reps.
  3. Bodyweight Squats: 3 sets of 20 reps.
  4. Forward Lunges: 3 sets of 15 reps per leg.
  5. Forearm Plank: 3 sets of 1-minute hold.
  6. Cool Down: 5 minutes of stretching.

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  • Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
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Sports Bras

  • Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
  • Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

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Comments (35)

  • @mama.a.m627 Reply

    Thank you. I did the exercises for 3 months for the upper and lower parts, and I felt fit in my body only, but the weight did not increase or decrease?! At the fifth exercise here, I cannot open my legs more than 30 degrees. What should I do?

    Can you send a link to exercises for those who, like me, suffer from a diaphragmatic hernia because the doctor has banned me from doing abdominal exercises because of that?

    May 28, 2024 at 2:22 PM
  • @foz2071 Reply

    Do I need to warm up first?

    May 28, 2024 at 2:22 PM
  • @ona2964 Reply

    Really liked this – achievable length and quiet enough for me to do while baby naps!
    Maybe my thighs are quite tight and/or I'm not in correct position but I found that inner thigh exercise difficult as couldn't lift my leg and didn't feel any squeeze!
    Thanks again for another great work out option to fit into our lives, Maddie!

    May 28, 2024 at 2:22 PM
  • @teresawilliams2478 Reply

    Thank you! I watch what you do so I can change my stuff as well. Have a wonderful day.😇

    May 28, 2024 at 2:22 PM
  • @kathleenpajer7713 Reply

    Love this one! Like other two knee friendly videos, too. I’m 71 and two hip replacements relatively young and these have been the best strengthening exercises ever!

    May 28, 2024 at 2:22 PM
  • @dendu5671 Reply

    Im a beginner and in most of these I mostly feel the burn on my knees and quads instead of the glutes idk why.

    May 28, 2024 at 2:22 PM
  • @antidaelyn Reply

    Thank you, I’m going to try this today. My knees get super inflamed very easily so I’m never able to do many squats or the leg press or even lunges. Hopefully this helps!❤

    May 28, 2024 at 2:22 PM
  • @user-su3iv2rb4k Reply

    that's exactly what i was looking for thank you so much . could you please tell me if i want for losing lower body fats and strength it i should do cardio after this or this work out is enough ?

    May 28, 2024 at 2:22 PM
  • @fatemehmoosavi9449 Reply

    ❤❤

    May 28, 2024 at 2:22 PM
  • @eliana526 Reply

    Thank you for these videos with no squats/lunges. Would you pls do some side lying exercises for hip dips inc. clamshells. Thank you

    May 28, 2024 at 2:22 PM
  • @rubina121_ Reply

    its a good one!

    May 28, 2024 at 2:22 PM
  • @user-km7dp9ns4e Reply

    Thank you so much for this workout! I'm 69 years old and appreciate the "knee friendly" exercise. I've been doing this workout for a month and can definitely notice a difference in my booty and my hips seem to be getting stronger.

    May 28, 2024 at 2:22 PM
  • @manualvarado2212 Reply

    Thank you so much! This is the first video from you that I did and since then you've been one of my favorite channels for workouts, and I've done this one several times.

    May 28, 2024 at 2:22 PM
  • @sandraherron6213 Reply

    whole workout was challenging for me except the glute bridge kicks. feels more challenging holding my leg straight than kicking. loveee your workouts!!

    May 28, 2024 at 2:22 PM
  • @crystaIz Reply

    no squat no lunge.. it‘s like a workout made from heaven😭 thank you sm

    May 28, 2024 at 2:22 PM
  • @carriemaronde7745 Reply

    I would love more knee friendly workouts! They are great!

    May 28, 2024 at 2:22 PM
  • @bunnikoma Reply

    I have EDS, thank you for this 😭

    May 28, 2024 at 2:22 PM
  • @Lola-rn8pq Reply

    The tapping feet exercise is hurting my lower back 😢, I don’t know if I’m doing it right or not

    May 28, 2024 at 2:22 PM
  • @davidmasci4911 Reply

    Thanks

    May 28, 2024 at 2:22 PM
  • @dianabodnari5131 Reply

    I love this workout practice!! I always come back to it whenever I feel the need to work on my legs/booty.

    May 28, 2024 at 2:22 PM
  • @jbn9029 Reply

    Im in my late 40s. I really appreciate this gentle on knees workout. On the last exercise, I added resistance bands, which I liked a lot. Thanks. Great video. 👍

    May 28, 2024 at 2:22 PM
  • @thematt5325 Reply

    Just curious about the first exercise — wouldn’t you work more butt if the heel was pointed outwards instead of the toes?

    May 28, 2024 at 2:22 PM
  • @samanthakunkel957 Reply

    Whew what a workout! Couldn't make it to the gym tonight but this will do for today!

    May 28, 2024 at 2:22 PM
  • @katelyninglin2148 Reply

    I'm 3 years late, but wanted to drop in and say thank you so much for putting these out there for us. As a beginner with difficulty jumping (thanks huge boobs lol) I so appreciate these types of videos and the fact that you are making them available to us at home. THANKS!

    May 28, 2024 at 2:22 PM
  • @o.sunnidae Reply

    I loved this workout! I suffered from a knee injury a couple of years ago and any time I’ve tried doing leg workouts I have to stop often because my knee will hurt. I love how this video focused on giving a really good workout that not only felt much shorter than 20 minutes, but also incorporated exercises like glute bridges and leg raises that help with knee pain too! (I used to do those exercises in physical therapy) 10/10 workout I loved it lol🤩🤩

    May 28, 2024 at 2:22 PM
  • @vivayo4588 Reply

    Side leg lift (left) – 30 sec
    Side leg lift (right) – 30 sec
    Rest – 30 sec
    Straight leg kick-back (left) – 30 sec
    Straight leg kick-back (right) – 30 sec
    Rest – 30 sec
    Alternating single-leg glute bridge – 60 sec
    Rest – 30 sec
    Heel touches – 30 sec
    Heel pulses – 30 sec
    Rest – 30 sec
    Inner thigh taps (left) – 30 sec
    Inner thigh taps (right) – 30 sec
    Rest – 30 sec
    Circle donkey kicks (left) – 30 sec
    Circle donkey kicks (right) – 30 sec
    Glute bridge going into leg opener with pulse – 60 sec

    May 28, 2024 at 2:22 PM
  • @msmeow157 Reply

    I love how low key and affective your routines are. You're my go to during PMS when I am low on energy. Thank you Maddie!

    May 28, 2024 at 2:22 PM
  • @sherylgerety471 Reply

    I loved this workout soaring my knees. My dog Bonnie remodeled one of them for me almost one year ago. I’ve been happy to continue my Pts recommendations except that depending on weather I have more sensitive days when both knees seem to bark at me even walking. Cue this. Thanks

    May 28, 2024 at 2:22 PM
  • @kro9kelly Reply

    Don't do if you can't kneel on your "bad knees" 2 of the exercises are kneeling with weight on your knees.

    May 28, 2024 at 2:22 PM
  • @elsacolon7053 Reply

    Really enjoyed this workout. It would help if you would give an alternate exercise for those who can't do the leg lifts while lying on your chest. I have back issues.

    May 28, 2024 at 2:22 PM
  • @streetrider1977 Reply

    I just compromise with another exercise or stretch when you want us on our knees for an exercise! My left knee is shot, so anything to do with kneeling, squats or lunges is unfortunately out for me! Thanks, I'm getting better at it.

    May 28, 2024 at 2:22 PM
  • @mariusboldeanu1698 Reply

    you are amazing

    May 28, 2024 at 2:22 PM
  • @mariusboldeanu1698 Reply

    I did not expect this to be so good

    May 28, 2024 at 2:22 PM
  • @vidaquefloresce6123 Reply

    Thank you for giving so much to us!!! God bless you!!!

    May 28, 2024 at 2:22 PM
  • @tiffanynewberry4498 Reply

    How do you go so high with belly leg lifts? I can barely get mine off the floor! Thank you, you’re awesome and I am enjoying your workouts. My body seems to like them too.

    May 28, 2024 at 2:22 PM

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