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.

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