Most lower body workouts focus on three major areas--the butt, thighs and calves. While going to the gym and using weight machines can help develop these areas, it's not essential. You can get a quality lower-body workout from home thanks to a few simple exercises.
Butt
Getting that firm, shapely behind just takes a few exercises that target the glutes. One such exercise is the squat dip, which only requires a common household chair. Stand approximately a foot in front of the chair with your back to it and take your left leg and put it behind you so your toes are resting on the seat of the chair. Then, do a forward lunge with your right leg until your upper thigh is perpendicular with the floor. The leverage caused by your foot on the chair will target the glute area. Do 10 lunges, then switch legs and do 10 more. Another butt exercise to do from home is the upward leg extension. Get on your hands and knees and, keeping your knee bent, drive your foot up toward the ceiling. This is a way to get tone and definition to your lower butt. Repeat 10 times for each leg.
Thighs
The two major muscle groups in the thighs are the quadriceps and hamstrings. You can target both at the same time by performing lunges. To do a lunge, stand with your feet together at one end of the room. Step forward with one foot and bend at the knee so your leg is perpendicular to the floor and hold for one second. Then rise back up and bring your feet together. Perform a lunge with the other leg and repeat until you get to the other side of the floor. For a more effective lunge workout, use a medicine ball or even a heavy household object, such as a stack of books or a can of paint. The extra weight will make your legs work harder and give you a more effective workout.
Calves
Calf raises are a way to strengthen and shape your calves, and they can be done virtually anywhere. Using dumbbells or other heavy household items you can hold in your hands (milk jugs filled with water would work), stand on an elevated edge at least 4 inches tall, such as a set of stairs. Stand with your toes on the edge and lift one foot off the edge. Lower your body and focus on using your calves to lift your entire body up on your tiptoe and back down so your heel is below the level of the edge you're using. Do 10 repetitions, then repeat for the other leg.
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