Here’s a bodyweight lower body workout that you can do in the evening without any equipment. This routine targets your legs, glutes, and lower body muscles. Make sure to warm up before you begin and cool down/stretch after the workout.

Warm-up:

1. Jumping Jacks: 2 minutes Start with some light cardio to raise your heart rate and warm up your muscles.

Workout:

Perform each exercise for 3 sets of 12-15 repetitions. Rest for 30-60 seconds between sets.

1. Bodyweight Squats:
   • Stand with your feet shoulder-width apart.
   • Lower your body by bending your knees and pushing your hips back as if you’re sitting in a chair.
   • Keep your back straight and chest up.
   • Push through your heels to return to the starting position.
2. Lunges:
   • Stand with your feet hip-width apart.
   • Take a step forward with your right foot and lower your body until both knees are bent at a 90-degree angle.
   • Push through your right heel to return to the starting position.
   • Alternate legs with each repetition.
3. Glute Bridges:
   • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
   • Lift your hips off the ground by squeezing your glutes and pushing through your heels.
   • Hold the bridge position for a second at the top, then lower your hips back down.
4. Step-Ups (using a sturdy chair or bench):
   • Stand in front of the chair or bench.
   • Step your right foot onto the chair or bench, pushing through your heel.
   • Bring your left foot up to meet the right.
   • Step back down with your left foot, then your right.
   • Alternate the leading leg with each repetition.
5. Wall Sits:
   • Find an empty wall space.
   • Lean your back against the wall and slide down until your thighs are parallel to the ground.
   • Hold this position for as long as you can, aiming for 30-60 seconds.

Cool Down:

Finish your workout with some stretching exercises to help your muscles recover and reduce the risk of soreness:

1. Quad Stretch: Standing, bend one leg at the knee and bring your heel towards your glutes, holding your ankle. Hold for 15-30 seconds on each leg.
2. Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach for your toes on the extended leg, holding for 15-30 seconds on each leg.
3. Calf Stretch: Stand facing a wall, place one foot behind you, and press your heel into the ground. Hold for 15-30 seconds on each leg.
4. Hip Flexor Stretch: Kneel on one knee and lunge forward, feeling a stretch in the front of your hip. Hold for 15-30 seconds on each leg.

Performing this bodyweight lower body workout in the evening can help you strengthen your leg muscles and improve your overall lower body strength. Adjust the repetitions and sets based on your fitness level, and always focus on proper form to prevent injuries.

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