Lower body training exercises

When it comes to building a balanced, powerful physique, focusing on your lower body is just as important as working on your upper body. Your legs and glutes are the foundation of your strength and mobility, and targeting them with the right exercises can lead to impressive gains. In this blog, we’ll delve into the world of lower body training, exploring key muscle groups, benefits, and a variety of exercises that will help you sculpt strong and toned legs and glutes.

Your lower body

Your lower body encompasses several major muscle groups, including the quadriceps (front of the thighs), hamstrings (back of the thighs), glutes (buttocks), and calves. These muscles play a pivotal role in daily activities, sports performance, and overall functional movement. Training your lower body not only enhances your physique but also contributes to better posture, stability, and even calorie burning.

The importance of lower body training

Your lower body consists of some of the largest and strongest muscles in your body, including the quadriceps, hamstrings, glutes, and calves. Ignoring these muscle groups not only leads to an imbalanced physique but can also hinder your overall physical performance. Engaging in regular lower body training not only enhances your aesthetics but also supports functional movements, improves posture, and helps prevent injuries.

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Try these lower body exercises

Achieving a sculpted lower body doesn’t require a gym membership or fancy equipment. With a handful of effective lower body exercises, you can work your glutes, quads, and hamstrings from the comfort of your home. Get ready to feel the burn and witness your lower body strength skyrocket with these targeted moves.

Squats -> quads, hamstrings, glutes

  • Stand with feet hip-width apart.
  • Lower your hips as if sitting back in a chair, keeping your chest up.
  • Push through your heels to return to the starting position.

Reverse lunge -> quads, glutes, hamstrings

  • Step back with one leg, lowering your back knee toward the ground.
  • Push through your front heel to return to the starting position.
  • Alternate legs for each rep.

Bulgarian split squats -> quads, glutes

  • Stand a couple of feet away from a chair or bench.
  • Extend one leg behind you and place your foot on the chair.
  • Lower your back knee toward the ground, then push through your front heel to return to the starting position.

Donkey kicks -> glutes, hamstrings

  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Lift one leg off the ground while keeping your knee bent, engaging your glutes.
  • Lower your leg back down without touching the ground and repeat.

When your performing these exercises it is really important to start with a warm up and end with a cool down.

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Workouts that target your lower body

There are numerous types of home workouts that you can do to target your lower body without the need for a gym or specialized equipment. Here are a few options:

  1. Bodyweight lower body circuit: Create a circuit of bodyweight exercises that target your lower body. Perform each exercise for a set amount of time or repetitions before moving to the next one. Rest between exercises or circuits as needed. example circuit:
    • Bodyweight squats
    • Reverse lunges
    • Glute bridges
    • Wall sits
    • Calf raises
  2. HIIT (High-Intensity Interval Training): HIIT workouts involve alternating between intense bursts of activity and periods of rest. You can design a HIIT workout that focuses on lower body exercises. Perform each exercise with maximum effort during the high-intensity intervals. example HIIT lower body workout:
  3. Plyometric training: Plyometric exercises are explosive movements that help build power and strength in your lower body. These exercises can be challenging, so make sure to maintain proper form to prevent injury. example plyometric exercises:
    • Box jumps
    • Tuck jumps
    • Skater jumps
    • Long jumps
  4. Yoga and Pilates: While yoga and Pilates are not traditionally focused solely on strength training, they can provide excellent lower body workouts that emphasize flexibility, balance, and core strength. example lower body yoga/Pilates exercises:
    • Warrior poses
    • Chair pose
    • Bridge pose
    • Leg Circles
    • Pilates leg lifts
  5. Resistance band workouts: If you have resistance bands, they can be a versatile tool for lower body training at home. They add resistance to your movements, making bodyweight exercises more challenging. example resistance band exercises:
    • Banded squats
    • Clamshells
    • Donkey kicks
    • Lateral band walks
  6. Stair or step workouts: If you have stairs at home, you can use them for an effective lower body workout. Step-ups, stair climbs, and other variations can provide a great cardiovascular and lower body workout.

Remember to warm up before each workout and cool down afterward with stretches. It’s also important to listen to your body, start at an appropriate fitness level, and gradually increase the intensity of your workouts over time. If you’re new to exercise or have any health concerns, consider consulting a healthcare professional before beginning a new workout routine.