Top 7 Lower Body Workouts You'd Love

Quadruped Hip Extensions

How It Helps:

This is one of the best workouts for targeting the gluteus

maximu

s. Quadruped hip extensions are great exercises for your butt.

How to Do:

• Get on your hands and knees and tighten your abs as you lift up one leg. The knee should be at a 90 degree angle at all times.

• Lift the leg until the bottom of your foot is facing the ceiling. Knee and hip should be aligned and parallel to the floor.

• Keep your neck straight and avoid arching the back.

• Lower your leg to the ground and repeat for all reps before switching legs.

• You can add ankle weights to increase intensity or hold a dumbbell behind the knee.

• Do 1 - 3 sets with 10 -16 reps each.

Step Ups

How It Helps:

Step ups help work the hamstrings and the glutes.

How to Do:

• Set up a step or platform that’s about 15 inches high. Stand behind it with weights in hand.

• Place your right foot on the platform and transfer your weight to your heel. Push into the heel to come onto the step.

• Focus all your weight onto the right leg. Only use the left leg for balance.

• Step back down slowly. Perform all reps on one leg before switching.

• Do up to 3 sets with 10 - 16 reps each.

Squats

How It Helps:

This is one of the best lower body workouts for activating the gluteus medius and the gluteus maximus.

How to Do:

• While standing with your legs shoulder-width apart, place an exercise ball behind your back. Stand close to sturdy wall so you can support the ball against it.

• If you’ve chosen to use weights, hold them at your sides over the shoulders or prop them up on the upper thighs.

• Bend your knees and squat. You should keep your knees in line with your toes.

• Go as low as you possibly can, but not lower than 90 degrees.

• Now push into your heels to get back to the starting position.

• Perform up to 3 sets of 10 - 16 reps.

Ice Skater

How It Helps:

Ice Skater exercise is a lower body strength exercises that helps with abs, hips, outer thighs, lower back and butt.

How to Do:

• With your feet shoulder-width apart, stand with your arms extended, holding the back of a chair for support.

• Slightly bend the left knee and extend the right leg to your right side. Your abs should be engaged and your toes pointing towards the floor and rotated outward.

• Without touching the floor, bring your right leg behind the left one. While at it, do not touch the floor. Take the leg as far as possible and contract the inner thigh.

• Return to the starting position. Do about 15 reps.

Lunge Hinge

How It Helps:

The lunge hinge targets the abs, lower back, quads and hamstrings. It is a very effective lower body workout.

How to Do:

• Stand 3 feet in front of a step while holding dumbbells with your palms facing the body.

• Lunge back and place your right foot on the step. Bend your knees at 90 degrees while keeping your left knee aligned with the left ankle.

• Stand up while squeezing your glutes.

• Hinge forward from the hips. Extend the right leg behind you parallel to the floor. Lower your hands towards the knees.

• Use the left heel to get back to the standing position. Repeat and do 12 to 15 reps.

Butt Burner

How It Helps:

The butt burner targets the glutes, hamstrings and abs.

How to Do:

• Start off by getting on all fours with your knees under your hips, hands under the shoulders, abs tight, back straight and head aligned with the spine.

• Without arching your back, raise your right knee to the right side. Now extend the leg straight back so that your toes are in line with your hip.

• Bend your knee to bring the heel towards your butt.

• Repeat. Switch sides after every set.

One Leg Barbell Squat

How It Helps:

The one leg barrel squats are an excellent lower body workout. They work the leg and glute muscles.

How to Do:

• Place your right leg on a box or bench behind you.

• Hold a pair of dumbbells at your sides. You could also use a barbell and rest it across your back.

• Bend the left leg to bring you into a squat.

• Go as low as you can, and then get back to the starting position.

• Switch sides for every set.