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

TopShop · May 28, 2024

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

By TopShop Bodyweight Workouts 20 min booty workout, 20 min leg workout, at home booty workout, at home leg workout, booty workout, knee friendly leg workout, knee friendly lower body workout, knee friendly workout, leg workout, low impact booty workout, low impact leg workout, low impact workout, madfit booty, madfit knee friendly, madfit leg workout, madfit lower body, no lunge workout, no lunges leg workout, no lunges workout, no squat booty workout, no squat leg workout, no squat workout 35 Comments

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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Welcome to your ultimate guide to bodyweight workouts that require no equipment!

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Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

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

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.
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.

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.
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.

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.
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.

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.
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:

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

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Activewear

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Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

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