7 Lower-Body Exercises for Building Strength
2025-01-05
This workout is designed to enhance lower-body strength through a series of targeted exercises. It focuses on building power and stability in the muscles of the legs and glutes while also improving balance and coordination. The routine involves a combination of dynamic movements and static holds, challenging multiple muscle groups to promote lean muscle growth and functional fitness. With attention to form and mindful engagement, this workout seeks to deliver a comprehensive lower-body strengthening session suitable for a range of fitness levels.
Calf raise
From Pure Sports Medicine
Calf Raises are a simple yet effective exercise that targets the calf muscles, enhancing strength and endurance. This exercise involves standing up straight and lifting your heels off the ground to stand on your toes, then lowering back down. It can be performed on a flat surface or with added weight for increased intensity. Calf Raises improve balance and calf muscle definition and are suitable for all fitness levels.
Bulgarian split squat
From Denvyr | Realistic Fitness Dietitian
The Bulgarian Split Squat is a unilateral leg exercise targeting the quads, glutes, and hamstrings. It involves elevating the back foot on a bench or step while performing a squat with the front leg. This movement enhances balance, strength, and flexibility. Focus on keeping the torso upright and maintaining a controlled descent to maximize muscle engagement. It can be performed with bodyweight or added resistance like dumbbells or a barbell.
Single-leg glute bridge
From MedStar Health
The Single-Leg Glute Bridge is an effective exercise to target your glutes and hamstrings while also engaging your core for stability. Start by lying on your back with one leg bent and the other leg extended in the air. Pushing through the heel of your bent leg, lift your hips off the ground until your shoulders, hips, and knee form a straight line. Hold at the top for a moment before lowering your hips back down while maintaining the position of the extended leg. This exercise helps to improve balance, strength, and coordination.
Step-ups
From PureGym
Step-ups are a dynamic lower-body exercise that targets the quadriceps, hamstrings, and glutes. Performed with a bench or a sturdy platform, they promote balance, coordination, and unilateral strength. Begin with a controlled step onto the platform, driving through your heel to engage your glutes, then step back down gently. Adjust the height of the platform and include dumbbells for increased resistance and difficulty.
Single-leg deadlift
From RehabFix
The Single-Leg Deadlift is a dynamic exercise targeting the hamstrings, glutes, and core muscles. It enhances balance and stability by requiring you to engage multiple muscle groups in one fluid movement. Begin by holding a weight in one hand while standing on the opposite leg, then hinge at the hip as you extend the other leg behind you, keeping your back flat. Return to standing by driving through the heel of the planted foot. This exercise is beneficial for building lower-body strength and improving functional movement patterns.
Goblet squat
From fitocracy
The Goblet Squat is a lower-body exercise that involves holding a weight, typically a kettlebell or dumbbell, close to your chest while performing a squat. This move helps improve your squat form, build leg strength, and enhance core stability. It's an excellent choice for beginners to practice proper squat techniques or for advanced exercisers to intensify their lower-body workout. Remember to keep your chest up, back straight, and knees in line with your toes during the squat to prevent injury.
Reverse lunge
From Dr. Carl Baird
The Reverse Lunge is a lower-body exercise focusing on the legs and glutes. Start by standing tall, step one foot back, and lower your body until both knees are at 90-degree angles. Keep the front knee over the ankle and push through the heel to return to the starting position. This exercise enhances balance while targeting the quadriceps, hamstrings, and calves.