Home Wellness Workout Lower Body Pyramid Workout

Lower Body Pyramid Workout

By Brittany Mullins

10

Published Sep 15, 2015, Updated Jun 18, 2023

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This pyramid workout targets your lower body with just five easy moves! You’re using your own body weight for resistance so no equipment is necessary. 

I’m traveling across the country to Yuma, Arizona today so I’ll be in a plane for a good portion of the day, but I wanted to pop in and share a workout with you.

Remember that awesome upper body pyramid workout I posted a few weeks ago? Well, this is the other half and it will have your legs burrrnnnning! Pair the two together and you’ve got yourself one heck of a full-body workout. Ready for it?

Why I love this lower body pyramid workout:

• You’re using your own body weight so there’s no equipment needed.
• It’s quick and easy — great for beginners.
• Minimal rest. There’s no built in rest breaks — just rest whenever you need to.
• You don’t need much space.
• You can make it more challenging by completing the pyramid multiple times.

What I’m wearing — Alo Crops // Fabletics Oula Tank // Coobie Polka Dot Bra (similar to this one, just without the lace) // Asics sneakers

So one complete pyramid set should look like this:

• 10 Walking Lunges
• 20 Squats
• 30 Donkey Kicks
• 40 second Wall Sit
• 50 Jumping Jacks
• 50 Jumping Jacks
• 40 second Wall Sit
• 30 Donkey Kicks
• 20 Squats
• 10 Walking Lunges

Here’s a breakdown of the moves:

• 10 Walking Lunges — Stand upright with feet together. Take a step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward( but not touch) the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This counts as one rep.
• 20 Squats — Stand tall with your feet hip width apart. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms should start to raise out in front of you for balance. Keep a neutral spine and make sure your knees don’t go over your toes. Pause at the bottom then lift back up in a controlled movement to the starting position.
• 30 Donkey Kicks — Start in a table top position. Bracing your abdominals and squeezing your right glute, keep your knee bent and lift your right leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Lower back down to the starting position and repeat. Do 15 reps with the right leg and then switch to the left.
• 40 second Wall Sit — Stand about 1-2 feet from a wall, toes slightly out, back against the wall. Squat down, bending your knees until they are bent at about a 90 degree angle. You can stay higher for a modified version, similar to how I am in the photo. Keep your back against the wall the entire time and hold in this position for 40 seconds.
• 50 Jumping Jacks — Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

Looking for more leg workouts? I love these:

• Explosive Leg Workout — Peanut Butter Fingers
• Barre So Hard Leg Workout — Fitnessista
• 20 Minute Lower Body HIIT Workout + Burpee Challenge — Pumps & Iron
• 5 Minute Inner Thigh Workout — Popsugar
• 5x5x5 Pulse Workout for Butt & Thighs — Fitness Blender

All the photos for this post were taken by my friend Marshie and she actually just launched a new health and fitness blog called Motion Mom for moms and dads looking to stay healthy. Check it out if you get a chance!