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 20 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.
20 Best Lower Body Exercises
- Squats
- Deadlifts
- Lunges
- Leg Press
- Step-Ups
- Romanian Deadlifts
- Glute Bridges
- Calf Raises
- Bulgarian Split Squats
- Sumo Squats
- Box Jumps
- Goblet Squats
- Hamstring Curls
- Quad Extensions
- Walking Lunges
- Single-Leg Deadlifts
- Pistol Squats
- Hip Thrusts
- Wall Sits
- Kettlebell Swings
Squats
Squats are the king of lower body exercises, making them our top pick for the best lower body exercises. They are one of the most effective exercises to build leg strength and muscle. Squats are a compound lift and should be done early on in the workout when you are still fresh.
How-To:
- Stand with feet shoulder-width apart, toes slightly outward.
- Bend your knees and lower your hips back as if sitting in a chair, keeping your chest up and knees over your toes.
- Go down until your upper legs are at least parallel to the ground.
- Push through your heels to return to standing.
- 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.
Pro Tip: Focus on depth and form rather than weight. Keep your core engaged throughout the movement for stability.
Check out our complete barbell squat guide!
Deadlifts
Deadlifts are a powerhouse exercise that targets multiple lower and upper body muscle groups. It is one of the three lifts in powerlifting, including the squats and bench press.
How-To:
- Stand with feet hip-width apart, barbell over feet.
- Bend at the hips and knees and grip the bar with an overhand or mixed grip.
- Keep your back, head, and neck neutral, and lift the bar by straightening your hips and knees.
- 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.
Pro Tip: Keep the bar close to your body. Drive through your heels and keep your spine neutral to avoid strain.
Check out our complete deadlift guide!
Lunges
Lunges are a versatile lower body exercise. This unilateral exercise is incredibly effective for fixing muscle and strength imbalances.
How-To:
- Step forward with one foot.
- Lower your hips until both knees are bent at about a 90-degree angle.
- Ensure the front knee is directly above the ankle.
- 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.
Pro Tip: Donโt let your knee touch the ground. Keep your upper body straight and core engaged.
Check out our complete lunge guide!
Leg Press
The leg press is a safe and effective way to build lower body strength using a machine. Focus on following a full range of motion for optimal lower-body muscle stimulation (2). It is one of the best lower body exercises where you can lift relatively heavy without significantly boosting your injury risk.
How-To:
- Sit in the leg press machine with your back and head against the padded support.
- Place your feet on the platform shoulder-width apart.
- Extend your legs to unrack the sled and then return to the starting position.
- Slowly flex your knees and bring your thighs toward your chest. Lower as far as your mobility allows.
- Return to the starting position.
Benefits:
- Targets quads, hamstrings, and glutes.
- Allows for heavy lifting without the stress on the lower back.
Pro Tip: Avoid locking your knees at full extension. Adjust the seat and foot position according to your height for optimal performance.
Check out our complete leg press guide!
Step-Ups
Step-ups are a functional exercise that mimics daily activities, ideal for building strength and endurance in the lower body. These are one of the best lower body exercises for fixing muscle and strength imbalances.
How-To:
- Stand in front of an elevated surface like a flat bench or plyo box.
- Place one foot on the step.
- While keeping your torso upright, push through the midfoot of the leg on the bench to lift your body up.
- Pace both feet together on the bench.
- Step back down.
- Repeat for recommended reps on one side or alternate between reps.
Benefits:
- Improves unilateral strength and balance.
- Engages core and stabilizing muscles.
- Works quads, hamstrings, and glutes.
Pro Tip: Keep your stepping foot fully on the bench; donโt let your heel hang off the edge. Maintain a steady, controlled pace.
Check out our complete step-up guide!
Romanian Deadlifts
The Romanian deadlift (RDL) is a top exercise for targeting the hamstrings and glutes, with a focus on hip hinge movement.
How-To:
- Stand with feet hip-width apart, knees slightly bent.
- Hold a barbell with an overhand grip.
- Position the barbell in front of your thighs.
- Hinge at the hips and drive them back to lower the bar, keeping it close to your legs.
- Pause at the bottom of the range of motion.
- Squeeze glutes to return to standing.
Benefits:
- Strengthens the posterior chain.
- Enhances hip mobility.
- Improves lower back health.
Pro Tip: Keep the back straight and neck neutral. Focus on moving through the hips, not the lower back.
Check out our complete Romanian deadlift guide!
Glute Bridges
Glute bridges are a superb exercise for loading the glutes and improving hip mobility. However, you must ensure a full range of motion to get the most out of this exercise.
How-To:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips towards the ceiling while squeezing your glutes.
- Pause at the top, and squeeze your butt as hard as possible.
- Slowly return to the starting position.
- Repeat for recommended reps.
Benefits:
- Directly targets the glutes.
- Helps alleviate lower back pain.
- Improves hip mobility and stability.
Pro Tip: Drive through your heels to maximize glute activation and avoid overextending your lower back at the movement’s top.
Check out our complete glute bridges guide!
Calf Raises
Calf raises are simple but one of the best lower body exercises for strengthening and toning the often overlooked calf muscles.
How-To:
- Stand upright, feet hip-width apart while holding a dumbbell in each hand.
- Position your feet on the edge of an elevated surface like an aerobic step. The balls of your feet should be on its edge, and your heels should be hanging off it.
- Raise your heels as high as possible.
- Pause and contract your calves at the top of the range of motion.
- Lower until your heels are a few inches off the floor.
- Repeat for recommended reps.
Benefits:
- Strengthens the gastrocnemius and soleus muscles in the calves.
- Improves ankle stability and balance.
- Boosts athletics performance.
Pro Tip: Perform the exercise with a slow rep cadence for maximum muscle engagement. Try single-leg variations for added intensity.
Check out our complete dumbbell calf raises guide!
Bulgarian Split Squats
Most athletes have a love-hate relationship with the Bulgarian split squats. These are an intense variation of squats that significantly challenge your balance and coordination.
How-To:
- Stand a couple of feet in front of a bench.
- Place one foot on the bench behind you.
- Lower your body until the front thigh is parallel to the ground.
- 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.
- 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.
Pro Tip: Keep your torso upright and core engaged. Donโt let the front knee go beyond the toes. Holding a pair of dumbbells or extending your arms in front of you can aid balance.
Check out our complete Bulgarian split squats guide!
Sumo Squats
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:
- Stand with feet wider than shoulder-width, toes pointing out.
- Squat down, keeping knees in line with toes.
- Your upper legs should be parallel to the floor at the bottom of the range of motion.
- Push through your heels to return to standing.
Benefits:
- Works the muscles of the inner thigh.
- Engages glutes at a deeper level.
Pro Tip: Ensure your knees donโt cave in during the movement and go as low as your flexibility allows. Remember, going too wide on this exercise can strain the groin.
Check out our complete sumo squats guide!
Box Jumps
Box jumps are a dynamic plyometric exercise that builds explosive power and agility. I recommend beginners perform this exercise on a soft plyo box to limit the risk of scrapping their shins.
How-To:
- Stand in front of a soft plyo box.
- Bend your knees, lean forward, and swing your arms behind you to get into position for jumping.
- Jump onto the box by explosively extending your ankles, knees, and hips and swinging your arms forward.
- Place both feet on the box and bend your knees slightly to soften the impact.
- Step back down and repeat.
Benefits:
- Increases explosive power in the legs.
- Improves cardiovascular health.
- Enhances coordination and agility.
Pro Tip: Start with a lower height and progress. Focus on a soft landing to reduce impact on the joints.
Check out our complete box jumps guide!
Goblet Squats
Goblet squats are a fantastic front-loaded squat variation that effectively encourages good posture and targets the lower body. They are among the best lower body exercises for people dealing with lower back issues.
How-To:
- Hold a kettlebell or dumbbell against your chest.
- Squat down, keeping your back straight and chest up.
- Pause at the bottom.
- Push through your heels to stand back up.
Benefits:
- Improves squatting technique and depth.
- Engages the core and upper body for stability.
Pro Tip: Ensure your elbows do not flare out too much. Using a weight that is too heavy can cause bicep strain, which can hamper the lower body mind-muscle connection.
Check out our complete goblet squat guide!
Hamstring Curls
Hamstring curls are an excellent exercise to isolate and strengthen the hamstrings. I like to call them the biceps curls of the legs.
How-To:
- Lie face down on the hamstring curl machine.
- Position yourself so that the ankle pads are at the bottom of your calves.
- Curl the weight towards your glutes.
- Pause and squeeze your hamstrings at the top.
- Slowly return to the starting position.
Benefits:
- Isolates and strengthens hamstrings.
- Helps in injury prevention and rehabilitation.
Pro Tip: Drive your hips into the pad throughout the exercise to prevent them from coming off. Control the movement, especially on the way down.
Check out our complete lying leg curl guide!
Quad Extensions
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.
How-To:
- Sit on the leg extension machine with the bottom of the shins against the pad.
- Keeping your butt glued to the seat, extend your legs fully.
- Pause and squeeze at the isometric contraction point.
- Return to the starting position with control.
Benefits:
- Specifically targets and isolates the quadriceps.
- Useful for knee rehabilitation and strengthening.
Pro Tip: Avoid jerking the weight and use a controlled motion. Perform a few partial reps on the final set to mechanical failure.
Check out our complete leg extension guide!
Walking Lunges
Walking lunges add dynamic movement to traditional lunges, enhancing balance, coordination, and muscular endurance.
How-To:
- Stand upright, then step forward into a lunge.
- Lower your body until both knees are bent at 90 degrees.
- Push through the front leg to step forward into another lunge.
- Make sure each step is controlled and stable.
Benefits:
- Boosts functional strength.
- Builds endurance.
- Improves balance and coordination.
Pro Tip: Keep your torso upright and core engaged throughout the exercise. I recommend starting with bodyweight walking lunges until you build the core strength to pull off weighted lunges.
Check out our complete walking lunge guide!
Single-Leg Deadlifts
Single-leg deadlifts are a challenging exercise that requires balance and unilateral strength. This exercise targets the hamstrings and glutes when done correctly.
How-To:
- Stand on one leg, holding a dumbbell in the opposite hand.
- Hinge at the hip, extending the free leg behind you for balance.
- Lower the dumbbell towards the ground, keeping your back straight.
- Your torso and back leg should ideally be in a straight line. This will ensure optimal balance.
- Pause at the bottom for a deep hamstring and glute stretch.
- Return to the starting position.
Benefits:
- Enhances balance and core stability.
- Strengthens the hamstrings and glutes.
- Improves body symmetry and reduces muscle imbalances.
Pro Tip: Focus on keeping your hips square to the ground throughout the range of motion. Beginners must hold onto a sturdy surface like a cable pulley machine while performing this exercise.
Check out our complete single-leg deadlift guide!
Pistol Squats
Pistol squats are an advanced single-leg exercise that demands significant strength, balance, and flexibility.
How-To:
- Stand on one leg, extending the other leg in front of you.
- Squat down on the standing leg as low as you can.
- 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.
Pro Tip: Start by using assistance, like holding onto a pole or band. Keep the movement controlled, especially in the lowering phase.
Check out our complete pistol squat guide!
Hip Thrusts
Hip thrusts are among the best lower body exercises for targeting the glutes and building strength in the hip extensors.
How-To:
- Sit on the ground with a bench behind you and a barbell over your hips.
- Lean back against the bench so your shoulder blades are near the top.
- Drive through your heels, lifting your hips and the barbell.
- 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.
Pro Tip: Use a pad on the barbell for comfort. Ensure your chin is tucked and spine neutral throughout the exercise.
Check out our complete hip thrust guide!
Wall Sits
Wall sits are a simple yet effective isometric exercise for building endurance and strength in the quadriceps.
How-To:
- Stand with your back against a wall.
- Slide down until your knees are at a 90-degree angle.
- Hold the position as long as possible.
Benefits:
- Builds endurance in the leg muscles.
- Enhances muscular stability.
- Good for toning the thighs.
Pro Tip: Keep your back flat against the wall and distribute your weight evenly through your feet.
Check out our complete wall sits guide!
Kettlebell Swings
Kettlebell swings are a dynamic exercise that works the entire posterior chain, with a focus on the hips, glutes, and hamstrings.
How-To:
- Stand with feet shoulder-width apart, holding a kettlebellโs horns with both hands.
- While maintaining a slight bend in the knees, hinge at the hips to swing the kettlebell between your legs.
- Thrust your hips forward to swing the kettlebell up to chest height.
- Let it swing back down and between your legs in a controlled motion.
- Use the momentum to continue the swings.
Benefits:
- Strengthens the posterior chain, including glutes, hamstrings, and lower back.
- Improves cardiovascular fitness and endurance.
- Enhances hip power and explosiveness.
Pro Tip: Focus on using your hips for the movement, not your arms. Keep your core engaged and back straight throughout the exercise.
Check out our complete kettlebell swings guide!
10 Benefits of Training Lower Body
Here are the advantages of adding these 20 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, isnโt 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.
Incorporating the 20 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.
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.
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.
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.
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
- 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.
- 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.
- Incorporate Mobility Drills: Mobility drills are crucial for maintaining joint health and range of motion. I have my clients master the โworldโs greatest stretchโ to ensure optimal pliability. Conversely, exercises like deep squats, hip circles, and ankle rolls improve flexibility, and support muscular balance and coordination.
- 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
- Gradual Progression: Donโt try to lift too heavy too soon. Climbing the weight ladder slowly reduces the risk of accidents and overuse injuries.
- 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.
- 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.
- 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.
- 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.
- 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 โ Best Lower Body Exercises
Building a strong and muscular lower body requires a balance of proper training, nutrition, and recovery.
The 20 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
- 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
- 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.
- 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.
- 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
Article Updates Timeline:
Our editorial team experts constantly update the articles with new information & research, ensuring you always have access to the latest and most reliable information.
January 14, 2024
Written By
Vidur Saini
Reviewed By
Editorial Team
Fact Checked By
Dr. Malik