There’s nothing like a good leg day right? Well, it’s my favorite time of the week and I love seeing a good lower body workout for strength. There are a ton of exercises you can add to your workout routine to give you the most effective workout for your training regimen. These are some of the best exercises to target your quads, hamstrings, glutes, and calves, giving you a balanced routine to maximize strength gains. No matter the fitness level you are on, these exercises can easily be adjusted to anyone.
Disclaimer: This post contains affiliate links, meaning if you click on a product or service, and decide to purchase it, I may receive a commission at no extra cost to you. All recommended products and services are based on my experience with them. For more information, please read my entire disclaimer.
The best lower body workout for strength you can do at home.
If you are into fitness but don\’t have the time to hit the gym, you can easily do this workout at home and still see the muscle gains you are after. With a few dumbbells and a yoga mat, you can go a long way in achieving your goals at home. Making the time to get in your workout is a commitment you make to yourself and that’s never a bad thing.
Warm Up.
The most important thing to always remember is to do your warmup exercises before starting your workout. There are many different ways you can do your workout but I prefer doing a quick routine, usually in Tabata style, but taking out your timer is just as efficient. There are some great Tabata style remixes on Spotify that you can just follow along to.
Jog in one place – 60 Seconds
Jumping Jacks – 45 Seconds
High Knees – 30 Seconds
Burpees – 10
Jump Lunges.
Jump lunges are a great addition to your lower body workout for strength. While they might not always be the easiest exercise to do, it sure does its job. If you find jump lunges to be challenging, hold onto something while doing your lunges. If you want to make your lunges more challenging, you can think about adding a resistance band or even dumbbells.
To do a jump lunge, start by standing with your feet hip-width apart. Step forward with one foot into a lunge position, ensuring your knees are bent at a 90-degree angle. From there, explosively jump up, switching your legs mid-air and landing softly in a lunge position with the opposite leg forward. Repeat this movement in a fluid and controlled manner, aiming for a consistent and rhythmic cadence.
Try doing 12 per side and repeat for 3 sets.
RELATED: The Best Exercises For Flabby Arms.
Weighted Squat.
When it comes to la lower body workout, squats are usually one of the first exercises that come to mind. By adding a bit of resistance to your exercise, you push your muscles to do so much more. Make sure to keep proper form when doing you squats and also not to use a weight that is too heavy as it can cause a possible injury. Choose a weight that you are comfortable with, as the reps go on, it’ll start feeling heavier.
To do a weighted squat, stand with your feet shoulder-width apart, holding a weight to your chest. Make sure that your feet are in line with each other and that one isn’t more forward than the other. Bend your knees as if you were going to sit on a chair. Make sure that your knees don’t go over your toes and that you are pushing into the seated position. When you push back up, make sure to engage your glutes until you are up. Keep your back as straight as possible and avoid bending on the way down.
Try doing 15 reps and repeat for 3 sets.
Side Lunges.
Side lunges are an excellent addition to any lower body workout for strength. Not only do they target the major muscles of the lower body, such as the glutes, quadriceps, and hamstrings, but they also engage the stabilizer muscles that strengthen our lateral movements.
To do side lunges, begin by standing with your feet shoulder-width apart. Take a wide step to your right side, bending your right knee and pushing your hips back, while keeping your left leg straight. Return to the starting position and repeat on the other side.
Try doing 15 reps and repeat for 3 sets.
Glute Bridge.
Glute bridges are a fantastic exercise that targets the gluteal muscles, also known as the booty muscles. This simple yet effective movement is a must in any lower body workout for strength.
To do a glute bridge, lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the ground while squeezing your glutes tightly, creating a straight line from your knees to your shoulders. Hold for a few seconds at the top and then gently lower yourself back down.
Try doing 15 reps and repeat for 4 sets.
RELATED: The Best Lean Muscle Exercises At Home.
Weighted Step-Up.
If you’re looking for a lower body exercise that targets multiple muscles, step-up exercises may just be what you need. Step-ups are an effective and practical workout that primarily engages the glutes, quadriceps, hamstrings, and calves.
To do weighted step-ups, start by standing in front of a sturdy elevated surface such as a step or a bench holding a weight in each hand. With one foot planted firmly on the step, you then push through your heel to drive your body upward, lifting your other leg as you ascend. Control your movement as you lower back down and repeat the process on the other leg.
Try doing 10 per side and repeat for 4 sets.
Calf Raises.
This movement targets the calf muscles, helping to strengthen and tone them. They might burn like nothing else, but they sure do work. If you want to add intensity, you can hold dumbbells in your hands or do the exercise on an elevated surface.
To do calf raises, begin by standing with your feet hip-width apart. Slowly rise onto the balls of your feet, lifting your heels off the ground as high as you can. Hold the position for a few seconds, feeling the stretch in your calves, before lowering back down to the starting position.
Try doing 15 reps and repeat for 3 sets.
Cool Down.
Cooling down after a lower body workout for strength is so important to ease muscle tension, prevent post-workout soreness, and improve overall flexibility. Incorporating specific cool-down stretches helps to promote effective recovery and relaxation.
Hold these stretches for at least 20 seconds per side.
- Standing quad stretch: Stand with your feet shoulder-width apart and lift one leg, grasping it with the same hand and pulling towards your glutes.
- Seated hamstring stretch: Sit on the floor with both legs extended and reaching forward towards the toes.
- Butterfly stretch: Sit on the floor with the bottom of your feet together and knees to the floor. Push down on your knees to get them as close to the floor as possible. Lean forward to increase intensity.
- Calf stretch: Step one foot back and lean forward, resting hands on a wall while feeling the stretch in the calf muscle.
- Reclining pigeon: Lie on your back and cross one leg over the other while pulling it towards the chest.
Conclusion.
Consistency is key when it comes to strength training. Try doing lower body workout for strength at least twice a week, allowing for adequate rest and recovery in between sessions. As you progress, consider increasing the weight or intensity to continuously challenge your muscles and stimulate growth.
Happy Training,
Your Wellness Warrior!