Favorite Lower Body Workouts

The finest lower body exercises are multi-muscle compound movements like squats, lunges, deadlifts, and hip thrusts. These compound movements should be combined with complementary isolation workouts like calf raises and abductor pulses. As a result, you’ll get a powerful muscle-building workout that works both the bigger leg muscles and the smaller stabilizing muscles.

1. Back squat

Favorite Lower Body Workouts

  • The back squat is referred to as the “king of exercises.” You can overload your leg muscles with more weight while squatting with a heavy barbell on your back than you can with any other tool. As you brace to keep your torso tight throughout the movement, your core works extra hard (which promotes a stable and safe spine).
  • Back squats are a great exercise for both heavy, low-rep training and high-rep, light-rep training. Squats with a higher rep range (and a lower rep range, but not to the same amount) stimulate the body’s production of more growth hormone, which contributes to an increase in physique size and strength.
  • Back squats are a great exercise for both heavy, low-rep training and high-rep, light-rep training. Step beneath a barbell to provide a stable base, then contract your abs to lift the barbell off the squat rack. Grab the barbell wherever your shoulder mobility is the best so that you can get your elbows under the bar.
  • Take a few steps back after unracking it and placing it on your upper back however you like (high or low). Pull the bar down toward your shoulders to put some strain on it. Keep your chest up, inhale deeply, squat down to a comfortable depth, and then hold the position for a beat. Until lockout, drive your feet through the floor.

Favorite Upper Body Workouts

2. Goblet Squat

  • To get the most out of this workout, you should use extra-heavy weight, but make sure to have perfect form throughout. The appeal of a goblet squat is that holding a weight compels you to maintain an upright posture, which activates your abdominal muscles.
  • Standing with your feet hip-width apart, grab one end of a dumbbell with both hands while bending your elbows downward to perform a goblet squat. Pushing your butt back and down, squat down while maintaining a tight grip on your feet. Avoid elevating your heels or toes and bending your knees inward. Keep your core tight and your chest raised. Push your heels together to stand back up.

3. Greek deadlift

  • You may improve your hip mobility, hamstrings, and calves by performing a Romanian deadlift. In each hand, hold a barbell or a dumbbell. Keep your back straight and your eyes fixed the entire time.
  • With your knees slightly bent and your body weight shifting toward the ground, begin to lean forward from the hips. Allow the weights to closely follow the line of your legs as you lower them until you feel a stretch in your hamstrings. Take a moment, then push forward with your hips using your glutes to stand up.

What are HIIT workouts and why you should do them

4. Pulse of the seated abductor

Hip abductor muscles as a target (which includes the gluteus medius, gluteus minimus, and tensor fasciae latae or TFL).

  • Start by settling into a chair or bench with your feet flat on the floor and your knees bent 90 degrees.
  • To add intensity, place a resistance band six inches or so above your knees.
  • When you feel your outer glutes and hips working, push your knees away from your body and stretch the band.
  • Then, slowly return your knees to their original posture before pulsating out once more.

5. Squats with a Hand Switch

  • Start by standing with your feet slightly wider than shoulder-width apart in a lateral squat position. A dumbbell should be in your left hand.
  • With your left leg straight and your right knee bent, lean back with your hips. Consider squatting down with just your right leg while keeping your left leg straight. The right foot is on the inside of the dumbbell, with the knees and toes pointing forward.
  • Push back to the centre after reversing the motion with a drive of your right foot. Change the dumbbell to your right hand when you reach the centre.
  • Right away, push to the left while keeping your right leg straight and bending your left knee. This time, imagine squatting down with just your left leg while keeping your right leg straight.
  • Repetition of the hand switch lateral squat is required.
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