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5 Effective Lower Body Workouts to Get Toned Legs And Glutes

Regular lower-body strength training can assist shape your legs, hips, and buttocks by increasing lean muscle mass. Quadriceps, hamstrings, glutes, and calves muscles will be strengthened.

A strong, healthy lower body also allows you to move more freely throughout the day. It can also help you perform better in sports like jogging and cycling, as well as team sports like soccer and football.

There is an abundance of the leg, hip, and glute workouts available. The finest lower-body workouts, on the other hand, entail big motions that stress your stability and strengthen your core. The best lower body exercises listed below may be done as a full lower-body workout or as part of a total-body weight-training regimen. Leg workout at home

List of Lower Body Exercises

1. Goblet Squats

  • You get the most out of this workout, go extra hard on the weight, but make sure to maintain good technique. The beauty of a goblet squat is that keeping your body straight while holding a weight pushes you to work your core.

  • To do a goblet squat, stand with your feet hip-distance apart and both hands on one end of a dumbbell, elbows pointing down. Sit into a squat by pressing hard on your feet and pushing your butt back and down.

  • Caving your knees inward and raising your heels or toes are both bad ideas. Maintain a raised chest and a tight core. Then, to get back up, push your heels together. This is the perfect leg workout at home and the best way to start a beginner lower body workout.

2. Lateral Lunges

  • This lunge variant works your quads and glutes while also testing your balance. As you gain strength, add a leg lift to the conclusion of the action, bringing your lunging leg to chest height. Standing with your feet together and a medium-heavy pair of dumbbells, execute a lateral lunge.

  • Take a large stride to your right side and drop yourself into a lunge, keeping your chest up and your hips hinged forward. Make sure both feet are firmly planted on the ground and that your toes are pointed straight in front. To return to the beginning position, push off with your right foot while maintaining your left foot on the floor.

  • This is one repetition. Switch sides halfway through. You can also modify this exercise with a set of dumbbells or weights for lower body workouts with dumbbells. And even if you do not have them you can try them with some resistance bands or any other equipment of your choice.

3. Glute Bridge

  • This exercise may appear simple lower body workout at first appearance, but after a few reps, you should feel a burn in your hamstrings. To keep your low back from arching, don't lift your hips too high. When you pull your hips up, though, you may avoid arching by engaging your core as well.

  • Lie flat on your back on a yoga mat with your knees bent and your feet flat on the floor hip-distance apart to do a glute bridge. Extend your arms in front of your chest toward the ceiling. Lift your hips off the mat by squeezing your glutes. Bring your hips back down to the mat after a little pause. Lift your toes off the floor and press on your heels to make this motion more difficult.

  • For lower body workouts no equipment, this is perfect as it does not require anything special just a floor and will to workout. Or even if you can increase the difficulty level you can do these lower body workouts with dumbbells.

4. Hamstring Curls

  • By not lowering your hips to the ground, this glute bridge variant amps up the intensity. Keeping your feet raised throughout the action forces you to control your movements and accept the burn. Curl your hamstrings in the following manner: Lie flat on your back on a yoga mat, knees bent, and feet hip-distance apart on a pair of gliders or tiny hand towels.

  • Keep your arms by your sides and your palms on the ground. Lift your hips off the mat by squeezing your glutes. Slide your feet forward without lowering your hips to completely stretch and straighten your legs. The gliders should be pressed on your heels. After then, return your feet to the beginning position.

5. Dead-lifts

  • This complex exercise works for two main muscle groups at once, your legs and your core. Dead-lifts are performed by standing with your feet hip-distance apart and holding a dumbbell in each hand with a pronated grip (hands facing thighs).

  • Hinge your hips forward to drop the weights down your legs until your chest is parallel to the floor, engaging your core, back, and glutes. Maintain a small bend in your knees and a relaxed, not hunched-over posture. Then, to return to the beginning position, straighten your legs.

Does The Lower Body Include ABS?

  • The abdominal, lower back, glutes, quadriceps, hamstrings, and calves are all targets for lower-body splits. Some folks, on the other hand, like to work on their lower back and abs on upper-body days and their legs on lower-body days.

  • This lower-body workout will hammer every muscle in your lower half—and then some—from your buttocks to your thighs to your calves.

  • Leg workouts should be done three to five times a week, depending on your strength, fitness, and other modalities. "Whether it's pure strength training or a variety of forms like HIIT, yoga, or barre, your legs will frequently receive a good workout."

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