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15 Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs, Legs Workout

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Hi Everyone!

I have another new workout for you! This is a standing workout. The only equipment you need is a chair. I completed this workout as an interval workout, but you can also go through for reps. If you want to mix it up, do a round of each to vary the challenge.

This workout will work your lower body in all planes of motion. This recruits all of the muscles of the legs, thighs and butt during this workout. This technique helps create balance in your workout, and improve your biomechanics. Balancing strength in your body is an important aspect of protecting your joints, and ensuring you are able to maintain good form throughout each exercise.

Remember, even when you are going for time you want to ensure that you are completing each exercise with proper form. This helps you to maximize your results, while also decreasing your risk of injury.

Have fun with today’s workout! How many rounds are you going to do?



Intervals: 15 Rounds of 10/50

Reps: Beginner: 10; Intermediate: 15; Advanced: 20

  1. Step Up with Kick Back-Right
  2. Step Up with Kick Back-Left
  3. Side Step Up-Right
  4. Side Step Up-Left
  5. Split Squat-Right
  6. Split Squat-Left
  7. Half Moon-Right
  8. Half Moon-Left
  9. Leg Raise-Right
  10. Leg Raise-Left
  11. Standing Leg Circles-Right
  12. Standing Leg Circles-Left
  13. Standing Knee Circles-Right
  14. Standing Knee Circles-Left
  15. Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Step Up with Kick Back

Side Step Up

Split Squat: Part 1

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 2

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