The Best Exercises For Your Lower Body


There are two kinds of people when it comes to leg training: those who horribly overtrain their legs and those who don’t train them hard enough. However, it isn’t a real good idea to spend an hour on the power rack doing squats and then do your quads for an hour and a half.

Likewise, there isn’t much point in doing a machine-only session every couple of days without even breaking a sweat. The key is to find a certain balance between the two and train your legs about two or three times a week – but with decent intensity.

There are a few things you should pay attention to when tending to your lower body in the gym. For example, make sure that you’re performing multi-joint workouts, such as squats, step-ups, or lunges. These activate not only your quads but also your glutes and hamstrings. Since your leg muscles are complex and comprised of a number of smaller muscles, it’s necessary to work them from more than one angle. This means tweaking your stance, changing the position of the weight and utilizing different motions to activate your leg muscles from all directions.

And last but not least, it is absolutely essential that you engage your core when exercising the lower body. The best way to get a strong lower body is through high-intensity exercises, and you simply won’t be able to perform those properly without a sturdy core. Now that you know these basic facts on how to approach exercising your lower body, here are some real exercises to start you off.


Perform 8 reps in 4 sets, rest for 90 seconds after each set.

Lunges With Dumbbells

Perform 4 sets of 10 reps for each leg, rest for 90 seconds after each set.

Step Up With Dumbbell

Do 3 sets of these for 8-12 reps each, followed by 90 seconds of rest.

Superset Leg Extension With Lying/Seated Curl

3 sets of 8-12 reps, rest for 90 seconds after each set.

Lunges Without Weights

This is your burnout exercise, do 200 reps (100 for each leg), split them into as many sets as needed, as long as you can accomplish 200.

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