Lower Body Workout [15 Best Strength Training Exercises]
The Lower body workout includes exercises that target the lower portion of the body such as the glutes, quadriceps, calves, and hips. The best thing about performing such exercises is that they don’t require any specific equipment to fulfill them properly for bodybuilding and enhancing overall body strength.
Such exercises may include lunges, deadlifts, and even leg presses. However, in this article, I have shared the 15 best lower-body workout exercises along with their impacts on the human body and the steps to perform them perfectly.
Here’s how it goes!
15 Best Lower Body Workout Exercises:
People often ask me about some of the best tips to energize their bodies for heavy-duty works outs. Well, here is something you can try, read my post-related article on the best energy drinks before workouts to have enough power to complete all the exercises.
Now, let’s discuss these 15 lower body exercises one by one. I’ll tell you about all their amazing effects on the body. So, be sure to read and then perform them for fast, accurate, efficient, and perfect output results.
1. Squats
Let’s begin with a basic exercise, Squats are an excellent choice for strengthening the glutes, quads, hamstrings, and calves. To perform a squat, stand with your feet hip-width apart, keeping your chest up and your weight in your heels.
Then, Lower your body as if you’re sitting back in a chair, keeping your knees in line with your toes. In the end, Push through your heels to stand back up. It is up to you to perform this special exercise as long as you want.
2. Lunges
Secondly, Lunges target the glutes, quads, and hamstrings, and can be done in many variations. Start by standing with your feet shoulder-width apart. Then, Step one foot forward, bending your knee to lower your body towards the ground.
Make sure to keep your back straight and your front knee over your ankle. Now, Push through your heel to return to the standing position. This exercise can be performed by both men and women with and without using weights.
3. Deadlifts
Here is another major lower body exercise, the Deadlifts work the glutes, hamstrings, and lower back. To perform a deadlift, stand with your feet hip-width apart and a weight (such as a barbell) in front of you.
Then, Hinge at your hips, keeping your back straight and your knees slightly bent, to lift the weight to your hips. In the end, Lower it back down and make sure to keep a specific balance when performing such exercises.
4. Glute Bridge
Just like the deadlifts, The glute bridge targets the glutes and hamstrings. Thus, to perform these exercises, Lie on your back with your knees bent and your feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top.
I would suggest repeating this special exercise about 10-20 times. Moreover, keeping a certain angle will make it easy for you to perform this special lower-body exercise and will be given out more prominent results.
5. Bulgarian Split Squat
The Bulgarian split squat is a variation of the lunge that targets the quads, hamstrings, and glutes. Stand with one foot behind you on a bench or step, and one foot in front of you. Lower your body down into a lunge, keeping your front knee over your ankle.
In the end, Push through your front heel to return to standing. Ensure that your front leg gives out a 90-degree angle and the leg at the bench has a 45-degree angle for fast and efficent results.
6. Step-Ups
Well, here is the most common lower body workout that nearly every person knows and performs. As Step-ups work the quads, hamstrings, and glutes. Stand in front of a bench or step. Step one foot onto the bench, driving through your heel to lift your body.
Then, Step back down and repeat on the other side. Just like the upper exercise, make sure to maintain a 90-degree angle for the leg at the front and a 45-degree angle for the leg at the bench, and then add weight if you want to.
7. Calf Raises
This exercise is more like doing squats, but it is done using a weight machine and adding weight according to the user’s experience. The Calf raises target the calf muscles. To perform such exercises. Stand on a step or raised surface with your heels hanging off the edge.
Moreover, Lift your heels, squeezing your calves at the top. In the end, Lower back down. I suggest not using weights in case you are new and trying to build the lower body muscles easily.
8. Leg Press
The leg press machine targets the quads, hamstrings, and glutes. Sit in the machine with your feet on the platform. Push the platform away from you, extending your legs. Lower the platform back down.
You can add weight according to your intentions. But, make sure to maintain the perfect angle and balance while doing the lower body workout exercises. So, give it a try for fast and efficient output results.
9. Box Jumps
Next on this list is the Box jumps which are a plyometric exercise that targets the quads, hamstrings, and glutes. Stand in front of a box or step. Moreover, Jump up onto the box, landing softly. In the end, Step back down and repeat.
Make sure to pick a strong and durable box, so it may not get compressed by the weight of the users. Last but not least, get as high as you can for jumping in the right direction for the perfect output results.
10. Wall Sits
The wall sits are said to be best for a spin, however, they are also used for building the quads and glutes. To perform this specific exercise, make sure to stand with your back against a wall and your feet shoulder-width apart.
Moreover, Slide down the wall until your thighs are parallel to the ground, keeping your back against the wall. It puts pressure on your legs making them more stable and durable for lifting the whole body weight.
11. Side Lunges
Moreover, Side lunges target the inner and outer thighs, as well as the glutes and quads. Stand with your feet wider than shoulder-width apart. They are pretty much the same to perform as the reverse lunges.
However, to perform them, Step one foot out to the side, bend your knee, and lower your body toward the ground. In the end, Push back up and repeat on the other side by maintaining your balance and angle at the same time.
12. Hamstring Curls
Well, I consider this exercise the best activity to build the back of the thighs using weight machines. Hamstring curls mainly target the hamstrings. Moreover, Lie face-down on a leg curl machine with your ankles hooked under the padded bar.
Curl the bar towards your butt, squeezing your hamstrings at the top. In the end, Lower back down, and then pull yourself up again according to your weight limit. But, make sure to start with less weight to prevent muscle torsion.
13. Kettlebell Swings
Kettlebell swings are a dynamic exercise that targets the glutes, hamstrings, and core. Stand with your feet shoulder-width apart, holding a kettlebell with both hands between your legs. Make sure to keep your back straight while carrying the weight on your head.
Moreover, Hinge at your hips and swing the kettlebell up to chest height, using the power of your hips to drive the movement. Lower back down and repeat. Perform this exercise about 10-20 times for fast and efficient results.
14. Sumo Deadlift
Nextly, in this lower body workout, The sumo deadlift targets the glutes, hamstrings, and inner thighs. Stand with your feet wider than shoulder-width apart, with your toes pointed outwards. You can perform this activity at both gyms and at home with different weights.
Then, Hold a weight (such as a barbell) in front of you, keeping your back straight and your knees slightly bent. Moreover, Lift the weight towards your hips, squeezing your glutes at the top. Lower it back down and then carry it again on your head by keeping your back straight as an arrow.
15. Single-Leg Deadlift
Last but not least, The single-leg deadlift is a balance exercise that targets the hamstrings, glutes, and lower back. Moreover, to perform this exercise, stand on one foot with a weight (such as a dumbbell) in the opposite hand.
Thus, Hinge at your hips, lifting your back leg behind you and lowering the weight towards the ground. Keep your back straight and your core engaged. In the end, Return to standing and repeat on the other side.
Frequently Asked Questions:
In the fitness world, the squat has been held up as “the king” of lower body exercises, while the lunge has often been perceived as a token exercise done for its supposed health benefits.
Traditionally, the squat has been viewed as the “king” of lower body exercises, while the lunge has been seen as a token exercise performed solely for its health benefits.
Leg day is, for many people, the most challenging workout of the week. You can typically lift much more weight with your lower body than you can with your upper body because your legs are stronger than your arms.
A workout session should consist of three to four exercises. It will be more than enough to achieve excellent results if you select your exercises carefully and train them at sufficient volume and intensity. In other words, focus on an 80/20 split between compound and isolation exercises.
Final Verdict:
In this specific article on the best 15 best lower-body workout exercises, I have explained all of these exercises one by one by discussing their effects on the human body. I kicked off things with simple sit-ups, squats, and lunges for fast and efficient results.
However, all these exercises are the best choices for a precise leg-day workout using multiple pieces of equipment for performing exercises. So, make sure to give all of such exercises a try according to the steps that I have shared, and don’t hesitate to ask any questions in case you are confused about them.
Mark Kreps is a highly qualified fitness expert and writer who has been an integral part of the Creative Fitness team for several years. With a deep passion for health and wellness, Mark Kreps has helped countless clients achieve their fitness goals through personalized training programs and nutritional guidance.
