Move · Videos · Strength · 11 min

10-Minute Beginner Lower-Body Workout, No Equipment

10-Minute Beginner Lower-Body Workout, No Equipment — video by Dare To Be Active with Dr. LA Thoma Gustin Play · 10:39

Video by Dare To Be Active with Dr. LA Thoma Gustin on YouTube · Open on YouTube

A physical therapist teaches four foundation leg moves in two rounds, 45 seconds each: squats, reverse lunges with an optional balance pause, sumo squats and side-to-side lateral lunges. A short lower-body day for beginners.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
Open in VideosLog it in Train

Step by step 6

Tap a time to watch that step in the video.

  1. Squats: sit your hips back as if into a chair, knees in line with your toes, core engaged; 45 seconds. 0:35
  2. Back lunge, left leg: step back to two 90-degree angles, drive up through the heel and pause on top if you can. 1:32
  3. Back lunge, right leg: the same, keeping control; just step back up if the balance pause is too hard. 2:32
  4. Sumo squat: feet wider, toes out, lower straight down with knees following your toes; squeeze your glutes up. 3:32
  5. Static lateral lunge: wide stance, sit back into one side and then the other, pushing up through the heel. 4:32
  6. Round 2: the same squats, back lunges on each side, sumo squats and lateral lunges, only as low as you can control. 5:32

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit your hips back as if into a chair rather than pushing your knees forward
  • Keep your knees in line with your toes; don't let them cave in
  • Push through your heel and squeeze your glutes to come up

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsquats, reverse lunges, sumo and lateral lunges
  • Knees takes loadsquats, reverse lunges, sumo and lateral lunges
  • Ankles & feet movessquats and lunges

Easier option from the coach: Skip the one-leg pause after each lunge; turn the toes out less on sumo squats

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Dare To Be Active with Dr. LA Thoma Gustin; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety