Is "get a stronger lower body" on your list of fitness goals? If so, I've got you covered. Your legs are made up of a lot of muscles, like your calves, hamstrings, glutes, and quads, and it's important to keep them strong. Whether you want to crush your current marathon PR or you just want to squat 135 pounds, you've got to have a strong lower body.
Ahead, you'll find some of my favourite exercises that will help you build muscle from your glutes to your calves. Definitely don't do all 20 exercises in a single workout; that would feel terrible. Instead, choose three to four exercises that focus on both pushing and pulling (a push would be a squat, and a pull would be a hamstring curl) to create a workout.
Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
As you lunge back with your left foot, drive your left arm forward to maintain your balance.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
If it's too hard to come into the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground; this is considered one rep.
Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
Start facing the anchor point with the straps at mid-length and your hands on the handles.
Step back so that there's no slack on the suspension trainer.
With your feet about hips-width apart, lift your right leg off the ground.
With your arms fully extended and tension on the suspension trainer, lower down into a squat. Be sure to keep your weight shifted back on your heels while maintaining a neutral spine. Your arms should be extended throughout the entire movement.
Drive your left heel through the ground as you come into a standing position. There should be a slight bend at your left knee. Be sure not to pull yourself up with your arms. Instead, push yourself up with your leg. This completes one rep.
Sitting on the floor with your legs extended, rest your back against a stable bench.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
With control, lower back down to the ground.
This is one repetition.
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8Romanian Deadlift
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Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back). This counts as one rep.
Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.
If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
Hold a dumbbell in each hand, and stand tall.
Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.
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11Step-Up
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Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up with the right foot, then the left, bringing both feet completely onto the bench.
To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
Start by lying face down on the hamstring curl machine. The pad of the machine should be on the back of your legs at the bottom of your calves.
Keeping your body flat on the bench, lightly grasp the handles near the front to stabilize your upper body. Bend your knees to bring your heels toward your glutes, stopping once your knees have reached a 90-degree angle. Hold for one second.
Slowly lower down for three seconds.
That's one repetition.
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13Single-Leg Bridge
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Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.
Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
Stand in the centre of the hex bar with your feet hip-width apart.
Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
Squeeze your glutes at the top of the lift to ensure you get full hip extension.
Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one repetition.
Before getting started, add weight to the machine. 25-35 pound plates on each side is a good starting point. If this is too heavy or too light feel free to adjust the weight.
Sit on the seat and place your feet hips-width apart on the footplate.
Once your feet are in place, press the footplate with both feet as you simultaneously disengage the safety latches on the side of the seat with your hands.
With your feet still on the footplate, bend your knees letting the footplate come toward your body. Once your knees are at a 90-degree angle, press the footplate up and straighten your legs. Be sure not to lock your knees.
This counts as one rep.
Once you've completed a set, press the footplate and engage the safety latches.
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16Marching Bridge
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Lie on your back with your hands by your side, and your heels about 12 inches from your pelvis. Press your heels into the floor to come into a bridge position with a neutral spine.
Press your right heel into the floor, and keeping your knee bent, raise your left leg until your hip is a 90 degrees. Lower your left leg down, pressing through your glutes so your pelvis doesn't drift to the floor along with the leg. This counts as one rep.
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17Alternating Lateral Lunge
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Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
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18Single-Leg Squat
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Stand with your feet hip-distance apart and raise your right leg, flexing your right ankle and pushing your hips back.
Lower your body while keeping your right leg raised (a squat with one leg). Keep your knees behind your toes and your heels firmly on the floor.
Hold and then return to standing. This completes one rep.
You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.
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19Lying Hamstring Curl
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Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up with knees slightly bent, and hold that position through the entire exercise. A slight bend in the knee allows you to focus the work more in the glutes while also protecting the knee joints.
Flex your feet, and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
Then slowly return to the start position to complete one rep.
