Man crouching and stretching his legs

Lower Body Workouts

Incorporating lower body exercises is crucial for a balanced workout routine. These workouts target muscles in the lower body, such as the quads, hamstrings, calves, and glutes. The muscles in the lower body are some of the largest on the body, so you use them during everyday activities like walking and even lifting heavy objects. 

You can perform lower body workouts at the gym, studio, or at home. You may need equipment like dumbbells, kettlebells, or weighted barbells. Or, you can perform bodyweight-only lower body exercises.

Frequently Asked Questions

  • What are the best exercises for glutes?

    Glute exercises may vary depending on the equipment available to you and whether you work out at a gym or at home. Generally, exercises that target the glutes include squats, deadlifts, glute bridges, and lunges. These can be done anywhere and are often done with dumbbells or weighted barbells. Relying only on your body weight is also an option.

  • How many lower body exercises should you do?

    You don’t need a long list of exercises on your lower body days. A small handful of 3-5 lower body exercises should be enough to target lower body muscles.

  • How do you build a lower body workout?

    Building a lower body workout is the same as building any workout. Determine which muscles you want to work on and build your routine around that information. For the lower body, focus on exercises that target the quads, hamstrings, glutes, hips, and calves.

  • How often should you work out your lower body?

    You can train your lower body muscles 1-3 times per week. Aim for at least one lower body workout per week. Depending on the workouts you do during the rest of the week, such as cardio, upper body, yoga, pilates, or stretching, you may or may not have time for 1-2 more lower body workouts.

  • How long should a lower body workout be?

    A lower body workout can range from 15 minutes to more than 30 minutes. This depends on how many exercises you do and how many repetitions and sets of each exercise. You should also factor for rest time in between each exercise.

Key Terms

10 Quad Exercises For Stronger Legs
hip stretch
7 Best Hip Flexor Exercises
woman running up stairs
The Best Exercises for Activating Your Butt
Woman doing deadlifts in a gym
The Best Exercises for Your Lower Body
Woman doing squats in gym
The 30-Day Squat Challenge for a Better Booty
Standing Hamstring Stretch
How to Stretch and Strengthen Your Hamstrings
woman doing a bridge
10 Great Leg Exercises for More Strength and Power
woman doing single leg squat
Vary Your Routine With Different Types of Squats
Glute Activation Exercises
Easy Ways to Engage Your Glutes
Young woman stretching
The 6 Best Butt Exercises for Athletes
A woman listening to her iPod while stretching in Portland Oregon.
Coaching Secrets to Improve Your Vertical Jump
woman doing a front kick lunge
Try This Lower Body Strength, Stability, and Flexibility Workout
Leg lift with band
Knee Pain Exercises Will Help You Build Lower Body Strength
Man using a BOSU
New to the BOSU? Here Are 10 Exercises to Get You Started
Woman doing barbell squats
Intense Pyramid Lower Body Workout
woman doing deadlift with dumbbells
Lower Body Workout for Opposing Muscle Groups
Don't wish for it, work for it.
Lower Body Superset Workout for Challenging the Glutes, Hips and Thighs
Bulgarian split squat
Learn About Doing a Lower Body Circuit Blast to Tone Your Legs
Group doing kettlebell squats
Check Out 10 Unique Squats to Work Your Butt, Hips and Thighs
woman doing bridge on a ball
A 10 Move Lower Body Workout for a Nice Butt
woman doing a lunge
12 Tough Lunges for the Hips, Glutes, and Thighs - Step by Step
Glute/hip exercise
Glute, Hip, and Thigh Exercises to Strengthen Your Lower Body
woman doing squat with kettle bell
Try These Step by Step Squats to Work Your Buns, Hips, and Thighs
woman doing squat
7 Best Glute Exercises for a Stronger Butt
Kettlebell lunge
Shape Up With this Hips, Butt and Thighs Workout
Your Best Butt - Exercises Scientifically Proven to Work Your Butt
Determined, muscular young woman doing squats with dumbbells in gym
How to Boost Your Lower Body Exercises
Woman doing lunges
The Best Moves for Functional, Strong Hips
Here is Best Exercise to Get a Shapely Butt, aka Booty Shelf
goblet squat
Get Your Best Butt by Working Your Glutes, Hips and Thighs