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Exercises for your Lower Body

Spice up your fitness routine and add muscle confusion to your workouts by picking and choosing from these exercises to pack on muscle to your legs. These exercises work your quads, hamstrings, glutes, calves, and hip abductors and adductors.

Showing 18 exercise(s)

  • Squat

    <p>The squat is a staple and very effective exercise for toning and defining several major muscle groups of the lower body, primarily the quadriceps and glute muscles, as well as the lower back.&nbsp;</p>

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Assisted Bodyweight Squat

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Shrimp Squat

    <p>The Shrimp Squat is a variation on the single-leg squat, that is more difficult than a pistol squat or a bulgarian split squat due to the stabilization and balance required, as well as more of the body weight being shifted backwards.</p>

    • force push
    • level advanced
    • category lower body
    • movement compound
  • Hip Bridge (Glute Bridge)

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Split Squat

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Single Leg Split Squat (Bulgarian Split Squat)

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Step Up

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Single Leg Ball Pick Up

    <p>This exercise is great for strengthening your gluteus medius and hip abductors.</p>

    • force pull
    • level intermediate
    • category lower body
    • movement isolated
  • Jump Lunge (Split Jump)

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Kettlebell Swing

    • force push
    • level advanced
    • category lower body
    • movement compound
  • Leg Extension

    • force push
    • level beginner
    • category lower body
    • movement isolated
  • Bent Knee Reverse Leg Lift

    <p>This exercise is good for strengthening and toning your butt muscles and targets the gluteus maximus.</p>

    • force push
    • level beginner
    • category lower body
    • movement isolated
  • Side Lunge Touchdown

    <p>This exercise is great for incorporating your hip abductors into what is a variation of the lunge exercise.</p>

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Good Morning

    • force pull
    • level intermediate
    • category lower body
    • movement isolated
  • Frog Squat Jumps

    <p>Frog squat jumps are a great exercise for strengthening your quadriceps, gluteus maximus (butt), and hamstrings. Because of the explosive jumping involved, it is a plyometric exercise and primarily stresses the type II muscle fibers, causing greater muscle definition and toning.</p>

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Frog Squat

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Fire Hydrant

    • force pull
    • level intermediate
    • category lower body
    • movement compound
  • Lunge

    • force push
    • level beginner
    • category lower body
    • movement compound