15 Best Lower Body Exercises to Sculpt Unstoppable Legs

A muscular lower body symbolizes strength and is a testament to one’s dedication to fitness.

It is essential to build a strong foundation as it enhances athletic performance and promotes overall health and well-being.

A review published in the Journal of Nutrition, Health & Aging found an association between lower leg power among older adults with chronic health issues like osteoarthritis, diabetes mellitus, and cardiovascular disease. (1)

As a personal trainer, I have my clients prioritize leg training, especially in the initial stages. Although most of them hate me for this, they eventually notice a significant improvement in their overall strength gains compared to those who concentrated solely on upper body gains.

In this article, I take you over the 15 best lower body exercises, the benefits of training lower body, how to program lower body workouts for different objectives, and the most effective recovery and injury prevention tips.

15 Best Lower Body Exercises

• Squats
• Deadlifts
• Lunges
• Leg Press
• Romanian Deadlifts
• Glute Bridges
• Bulgarian Split Squats
• Sumo Squats
• Goblet Squats
• Hamstring Curls
• Quad Extensions
• Walking Lunges
• Pistol Squats
• Hip Thrusts
• Wall Sits

1. Squats

Sets & Reps	3 x 8-12 for hypertrophy, 1-5 for strength
Equipment Needed	Barbell, weight plates

Squats are the king of lower body exercises, making them my top pick for the best lower body exercises. Squats are a compound lift that primarily targets the quadriceps, glutes, and hamstrings and should be done early on in the workout when you are still fresh.

How-To:

1. Stand with feet shoulder-width apart, toes slightly outward.
2. Bend your knees and lower your hips back as if sitting in a chair, keeping your chest up and knees over your toes.
3. Go down until your upper legs are at least parallel to the ground.
4. Push through your heels to return to standing.
5. Avoid fully extending your knees to keep constant tension on your quads.

Benefits:

• Enhances overall leg strength.
• Targets quads, hamstrings, glutes, and lower back.
• Improves core strength and stability.

2. Deadlifts

Sets & Reps	3 x 8-10 for hypertrophy, 1-5 for strength
Equipment Needed	Barbell, weight plates

Deadlifts are a powerhouse exercise that bias the hamstrings, glutes, and erector spinae, while the quadriceps, lats, traps, and forearms are in a supporting role. They are one of the three lifts in powerlifting, alongside squats and bench presses.

How-To: 

1. Stand with feet hip-width apart, barbell over feet.
2. Bend at the hips and knees and grip the bar with an overhand or mixed grip.
3. Keep your back, head, and neck neutral, and lift the bar by straightening your hips and knees.
4. Lower the bar to the ground.

Benefits:

• Builds overall strength, particularly in the hamstrings, glutes, lower back, and core.
• Improves grip strength.
• Enhances overall functionality.

3. Lunges

Sets & Reps	3 x 8-12
Equipment Needed	Dumbbells

This unilateral exercise primarily loads the quadriceps, glutes, and hamstrings, and the adductors and calves are the supporting muscles. The walking lunges are incredibly effective exercise to identify and iron out muscle and strength imbalances, says Malik (MD).

How-To: 

1. Step forward with one foot.
2. Lower your hips until both knees are bent at about a 90-degree angle.
3. Ensure the front knee is directly above the ankle.
4. Push back up to the starting position.

Benefits: 

• Helps fix muscle and strength imbalances.
• Works on quads, hamstrings, and glutes.
• Improves balance, coordination, and unilateral (single-leg) strength.

4. Leg Press

Sets & Reps	3 x 8-12 for hypertrophy, 1-5 for strength
Equipment Needed	Leg press machine

The leg press is a safe and effective way to build lower body strength using a machine. Malik highlights that achieving a deeper knee bend during this exercise will maximize quad engagement (2). 

The quads are the primary target muscle group, and the glutes and hamstring are the secondary muscles involved.

How-To: 

1. Sit in the leg press machine with your back and head against the padded support.
2. Place your feet on the platform shoulder-width apart.
3. Extend your legs to unrack the sled and then return to the starting position.
4. Slowly flex your knees and bring your thighs toward your chest. Lower as far as your mobility allows.
5. Return to the starting position.

Benefits: 

• Targets quads, hamstrings, and glutes.
• Allows for heavy lifting without the stress on the lower back.

5. Romanian Deadlifts

Sets & Reps	3 x 8-12
Equipment Needed	Barbell, weight plates

This hip-hinge movement biases the hamstring, glutes, and erector spinae muscles. “Including both a knee flexion-based movement (like squats) and a hip hinge-based movement (like RDLs) in a leg workout are essential to target the hamstrings optimally,” said natural bodybuilder and science-based content creator Jeff Nippard.

How-To:

1. Stand with feet hip-width apart, knees slightly bent.
2. Hold a barbell with an overhand grip.
3. Position the barbell in front of your thighs.
4. Hinge at the hips and drive them back to lower the bar, keeping it close to your legs.
5. Pause at the bottom of the range of motion.
6. Squeeze glutes to return to standing.

Benefits:

• Strengthens the posterior chain.
• Enhances hip mobility.
• Improves lower back health.

6. Glute Bridges

Sets & Reps	3 x 8-12 for hypertrophy, 1-5 for strength
Equipment Needed	Barbell, weight plates

Glute bridges are a superb exercise for loading the glutes and hamstrings and improving hip mobility. However, you must ensure a full range of motion to get the most out of this exercise.

How-To:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling while squeezing your glutes.
3. Pause at the top, and squeeze your butt as hard as possible.
4. Slowly return to the starting position.
5. Repeat for recommended reps.

Benefits:

• Directly targets the glutes.
• Helps alleviate lower back pain.
• Improves hip mobility and stability.

7. Bulgarian Split Squats

Sets & Reps	3 x 8-12
Equipment Needed	Dumbbells

Most athletes have a love-hate relationship with the Bulgarian split squats. This squat and lunge hybrid exercise targets the quads, glutes, and hamstrings and significantly challenges your balance and coordination.

How-To:

1. Stand a couple of feet in front of a bench.
2. Place one foot on the bench behind you.
3. Lower your body until the front thigh is parallel to the ground.
4. The front upper and lower leg should be perpendicular at the bottom of the range of motion. Feel free to readjust the exercise setup to achieve this.
5. Push through the front heel to rise back up.

Benefits:

• Enhances unilateral leg strength and stability.
• Targets quads, hamstrings, and glutes intensely.
• Helps correct muscle imbalances.

8. Sumo Squats

Sets & Reps	3 x 8-12 for hypertrophy, 1-5 for strength
Equipment Needed	Barbell, weight plates

With their wider stance, Sumo squats are among the best lower body exercises to target the inner thighs and glutes. However, the range of motion in this exercise is limited compared to the conventional barbell back squat.

How-To:

1. Stand with feet wider than shoulder-width, toes pointing out.
2. Squat down, keeping knees in line with toes.
3. Your upper legs should be parallel to the floor at the bottom of the range of motion.
4. Push through your heels to return to standing.

Benefits:

• Works the muscles of the inner thigh.
• Engages glutes at a deeper level.

9. Goblet Squats

Sets & Reps	3 x 8-12
Equipment Needed	Dumbbell

Goblet squats are a fantastic front-loaded squat variation that effectively encourages good posture and targets the quads and glutes. They are among the best lower body exercises for people dealing with lower back issues.

How-To:

1. Hold a kettlebell or dumbbell against your chest.
2. Squat down, keeping your back straight and chest up.
3. Pause at the bottom.
4. Push through your heels to stand back up.

Benefits:

• Improves squatting technique and depth.
• Engages the core and upper body for stability.

10. Hamstring Curls

Sets & Reps	3 x 8-12
Equipment Needed	Seated hamstring curl machine

Whenever you have the option, always prefer seated leg curls over the lying variation. They are an excellent hamstring isolation exercise, and I like to call them the bicep curls for legs.

 A 2021 study found that “hamstring muscle size can be more effectively increased by seated than prone leg curl training, suggesting that training at long muscle lengths promotes muscle hypertrophy.” (5)

How-To:

1. Sit on the hamstring curl machine and adjust the calf and thigh pads according to your biomechanics and ROM. 
2. Grab the handles on top of the thigh pad. 
3. While keeping your upper body steady, flex your knees to bring your heels toward your glutes. Contract your hamstrings throughout the range of motion. 
4. Pause in the fully shortened position. 
5. Slowly return to the starting position.

Benefits:

• Isolates and strengthens hamstrings.
• Helps in injury prevention and rehabilitation.

11. Quad Extensions

Sets & Reps	3 x 8-12
Equipment Needed	Leg extension machine

Leg extensions are perfect for isolating and strengthening the front of the thighs. You must perform them with a slow and controlled range of motion to get the best bang for your buck. Ensure your knees are aligned with the seat’s edge to maximize knee flexion, recommends Malik.

How-To:

1. Sit on the leg extension machine with the bottom of the shins against the pad.
2. Keeping your butt glued to the seat, extend your legs fully.
3. Pause and squeeze at the isometric contraction point.
4. Return to the starting position with control.

Benefits:

• Specifically targets and isolates the quadriceps.
• Useful for knee rehabilitation and strengthening.

12. Walking Lunges

Sets & Reps	3 x 8-12
Equipment Needed	Dumbbells

Walking lunges add dynamic movement to traditional lunges, which train the quads, glutes, and hamstrings. They also improve balance, coordination, and muscular endurance.

How-To:

1. Stand upright, then step forward into a lunge.
2. Lower your body until both knees are bent at 90 degrees.
3. Push through the front leg to step forward into another lunge.
4. Make sure each step is controlled and stable.

Benefits:

• Boosts functional strength.
• Builds endurance.
• Improves balance and coordination.

13. Pistol Squats

Sets & Reps	3 x 1-5
Equipment Needed	NA

Pistol squats are an advanced single-leg exercise that demands significant strength, balance, and flexibility. They primarily target the quads and glutes but are best left to advanced exercisers.

How-To:

1. Stand on one leg, extending the other leg in front of you.
2. Squat down on the standing leg as low as you can.
3. Push through the heel to rise back up.

Benefits:

• Develops powerful leg strength and balance.
• Improves joint flexibility and stability.
• Great for athletic performance enhancement.

14. Hip Thrusts

Sets & Reps	3 x 8-12
Equipment Needed	Barbell, weight plates

Hip thrusts are among the best lower body exercises for targeting the glutes and hamstrings and building hip extensor strength.

How-To:

1. Sit on the ground with a bench behind you and a barbell over your hips.
2. Lean back against the bench so your shoulder blades are near the top.
3. Drive through your heels, lifting your hips and the barbell.
4. Squeeze your glutes at the top, then lower back down.

Benefits:

• Maximizes glute activation and strength.
• Improves hip mobility and power.
• It can help in improving athletic performance.

15. Wall Sits

Sets & Reps	3 x 8-12
Equipment Needed	NA

Wall sits are a simple yet effective isometric exercise for building endurance and strength in the quadriceps.

How-To:

1. Stand with your back against a wall.
2. Slide down until your knees are at a 90-degree angle.
3. Hold the position as long as possible.

Benefits:

• Builds endurance in the leg muscles.
• Enhances muscular stability.
• Good for toning the thighs.

Incorporating the 15 Best Lower Body Exercises into Different Training Regimes

Different athletes have varying training objectives. Given below are the best lower body exercises for different types of athletes and the optimal programming (sets and reps) they must perform for the best results.

Bodybuilders

The primary objective of bodybuilders is to build muscle mass. To induce hypertrophy, research suggests performing three to five sets of 8 to 12 repetitions with 60-80 percent of your one-repetition maximum (1RM) to stimulate the muscle tissue optimally. (4)

Focus on establishing a mind-muscle connection while training. Use a slow and controlled rep cadence to load the target muscles and achieve peak contraction.

Use advanced training techniques like drop sets, supersets, and time under tension to maximize muscle fatigue and growth.

Here is a sample hypertrophy-focused leg workout:

Exercise	Sets	Reps	% 1RM
Squats	3-4	8-12	70-80%
Deadlifts	3-4	6-8	75-85%
Lunges (each leg)	3	10-15	60-70%
Leg Press	3	10-12	70-80%
Glute Bridges	3	15-20	Bodyweight

Strength Athletes

Folks training for strength gains should perform three to six sets of an exercise with 1-5 repetitions and 80-100 percent of one-repetition maximum (1RM). The main focus should be lifting heavy and doing compound exercises. That said, you must not compromise training form trying to lift heavy.

Although strength-focused athletes mainly stick to squats, deadlifts, and leg presses, adding other accessor lifts like leg extensions and curls can help break through training plateaus.

Since the primary goal here is to increase strength, it’s crucial to increase the weight progressively while maintaining proper form.

Check out the sample strength-biased workout:

Exercise	Sets	Reps	% 1RM
Squats	5	3-5	85-95%
Deadlifts	5	1-3	90-100%
Romanian Deadlifts	3	5-8	75-85%
Bulgarian Split Squats	3	6-8	70-80%

Endurance Athletes

To boost muscular endurance, athletes must perform three to five sets of 15-plus repetitions with loads below 60 percent of their 1RM. However, you must cut the rep short if you notice your form slipping to eliminate injury risk.

Include plyometric exercises like jump squats or box jumps to develop explosive power and agility. Building muscle endurance can reduce the risk of injuries during long endurance events, such as marathon running or cycling, and enhance overall performance.

Below is a sample endurance workout:

Exercise	Sets	Reps	% 1RM
Goblet Squats	3	15-20	50-60%
Walking Lunges	3	20+ each leg	Bodyweight
Hamstring Curls	3	15-20	60-70%
Quad Extensions	3	15-20	60-70%
Wall Sits	3	Max time	Bodyweight

General Recommendations for Recreational Lifters

Hobbyist lifters trying to tone their physique should perform three sets of 8-12 reps of an exercise with minimal rest between sets. 

The aim is to maintain a healthy, balanced body capable of enduring the demands of intense physical activities. This holistic approach ensures long-term athletic success and health.

Incorporate stretching and mobility exercises to improve range of motion and flexibility. This helps in performing exercises more effectively and reduces the risk of injuries.

10 Benefits of Training Lower Body

Here are the advantages of adding these 15 best lower body exercises into your training regimen:

Enhanced Overall Strength and Muscle Mass

Strength and muscle mass gains are essentially why we train our lower bodies, isn’t it? Otherwise, why would anyone want to ensure so much pain and torture?

Strengthening the lower body can boost overall strength and functionality and improve your performance in day-to-day activities.

Metabolic and Weight Management

Lower-body workouts are the most physically and mentally taxing. However, they are also the best for increasing your metabolic rate, which can help with weight loss and maintenance.

Leg training triggers Excess Post-Exercise Oxygen Consumption (EPOC), aiding in burning additional calories all day long, well after your workout has ended.

Improved Athletic Performance

A strong lower body contributes to stability, power, and endurance for sports enthusiasts and athletes, significantly enhancing sports performance.

A randomized controlled trial by the Journal of Strength and Conditioning Research found that bilateral and unilateral lower-body training improved maximal lower-body strength and sprint acceleration. This can be incredibly effective for sports that involve sudden changes of direction, like soccer, hockey, and tennis. (3)

Injury Prevention and Stability

Regular lower body exercises strengthen muscles, joints, tendons, and ligaments. They also improve balance and coordination and reduce injury risk.

Nevertheless, executing lower body exercises with impeccable form is crucial to reduce the risk of injury and maximize the benefits.

Symmetrical Physique Development

A well-developed lower body ensures a balanced and aesthetically pleasing physique in bodybuilding, complementing the upper body’s development.

The coveted X-frame, which involves broad shoulders, a tiny waist, and sprawling legs, cannot be achieved without training your legs optimally.

Mental Toughness and Resilience

No other muscle group comes near to the grit, stamina, and fortitude required to train the legs to the max.

A brutal leg workout requires digging deep into your mind and gathering the courage to continue the training session.

The physical challenge and achievement of lower body workouts can lead to improved mood and self-esteem, contributing to overall mental well-being.

Functional Fitness Improvement

Lower body strength is fundamental for functional movements like lifting, bending, and climbing, making everyday tasks easier and safer.

Training legs can improve balance and reduce the risk of falls in seniors. If your primary goal is to improve functionality, your workouts should primarily consist of compound (multi-joint) exercises.

Cardiovascular Health Benefits

Many lower body exercises are cardiovascular, helping improve heart health and endurance.

If you have ever done a 15-plus rep on a squat or a heavy leg press, you will attest to the strain it puts on your cardiovascular system.

I recommend doing three to five sets of 15 to 20 repetitions for my clients, focusing on endurance for each lower body exercise.

Increased Flexibility and Range of Motion

Regular lower-body workouts can increase flexibility and range of motion in the hips, knees, and ankles, contributing to overall body mobility.

Remember, you must perform 5 to 10 minutes of stretching drills before a workout to warm up and improve your mobility. It will help you achieve a better range of motion.

Stretching after a training session helps flush the lactic acid from the muscles.

Better Posture and Core Stability

Strong lower body muscles provide stability to the core, which can lead to a better posture. Training the lower body can reduce back pain and improve overall body alignment.

People dealing with injuries or medical conditions must consult their healthcare provider before starting a new training regimen.

Recovery and Injury Prevention

As a personal trainer who has coached many elite athletes, I can attest that successful lower-body training involves more than workouts. It also comprises recovery and injury prevention.

Here are a few ways to enhance your performance and reduce injury risk:

Stretching and Mobility Work for the Lower Body

1. Dynamic Stretching Pre-Workout: Start your workouts with dynamic stretches, as they boost blood flow and prime your muscles for the upcoming exertion. Leg swings, walking lunges, and high knees are a few dynamic stretching examples. Aim for 5-10 minutes of dynamic stretching for the best results.
2. Static Stretching Post-Workout: Static stretches help muscle recovery and flexibility. Focus on major muscle groups like hamstrings, quads, calves, and glutes. Hold each stretch for about 30 seconds to a minute, ensuring you feel a gentle pull, not pain. Incorporate foam rolling in your post-workout routine to boost recovery.
3. Incorporate Mobility Drills: Mobility drills are crucial for maintaining joint health and range of motion. I have my clients master the ‘world’s greatest stretch’ to ensure optimal pliability. Conversely, exercises like deep squats, hip circles, and ankle rolls improve flexibility, and support muscular balance and coordination.
4. Yoga and Pilates: Depending on your schedule, perform yoga or Pilates once or twice a week to boost lower body mobility. These involve controlled movements, balance, and flexibility, all of which are beneficial for your lower limbs.

Tips on Avoiding Common Injuries Associated with Lower Body Training

1. Gradual Progression: Don’t try to lift too heavy too soon. Climbing the weight ladder slowly reduces the risk of accidents and overuse injuries.
2. Proper Form and Technique: Beginners must prioritize drilling proper exercise form before starting to lift challenging weights. An incorrect training form or excessive momentum can lead to strain and injury. I recommend hiring a personal trainer to learn the correct exercise form.
3. Adequate Warm-Up and Cool-Down: Warm-up and cool-down sessions are often overlooked. Warm-ups help prepare your muscles, whereas cool-down sessions boost recovery.
4. Balanced Training Regimen: Follow a well-rounded training regimen. Overemphasizing one muscle group can lead to imbalances and injuries. Include a variety of exercises that target different parts of the lower body.
5. Listen to Your Body: Pain is a signal from your body that something isn’t right. If you experience discomfort beyond typical muscle soreness, give yourself time to rest and recover. If the pain persists, seek medical advice.
6. Stay Hydrated and Nourished: Proper hydration and nutrition play a significant role in injury prevention. They keep your muscles and joints well-lubricated and aid in faster recovery.

Conclusion — Best Lower Body Exercises

Building a strong and muscular lower body requires a balance of proper training, nutrition, and recovery.

The 15 best lower body exercises explained in this article will help you add new muscle tissue while improving functionality.

Use the guidelines provided in this article to incorporate these exercises into your training regime depending on your training experience, current fitness levels, and workout objectives.

Remember, patience and consistency are your best allies while training to build a better physique.

Stick to a personalized training regime for at least 12 weeks, and the results will follow. Best of luck!

References

1. Strollo, s. e., Caserotti, p., Ward, r. e., Glynn, n. w., Goodpaster, b. h., & Strotmeyer, e. s. (2015). A review of the relationship between leg power and selected chronic disease in older adults. the Journal of Nutrition, Health & Aging, 19(2), 240. https://doi.org/10.1007/s12603-014-0528-y
2. Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.
3. Appleby BB, Cormack SJ, Newton RU. Unilateral and Bilateral Lower-Body Resistance Training Does not Transfer Equally to Sprint and Change of Direction Performance. J Strength Cond Res. 2020 Jan;34(1):54-64. doi: 10.1519/JSC.0000000000003035. PMID: 30844983.
4. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
5. Maeo S, Huang M, Wu Y, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837. doi:10.1249/MSS.0000000000002523

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