Your legs contain your largest muscles. Training them builds strength, burns calories, and improves function.
Lower Body Muscle Groups
- Quadriceps: Front of thighs
- Hamstrings: Back of thighs
- Glutes: Your powerhouse muscles
- Calves: Lower leg
- Hip flexors: Front of hips
Key Lower Body Exercises
Squats: The king of leg exercises
Lunges: Single-leg strength and balance
Deadlifts: Hamstrings and glutes
Step-ups: Functional strength
Calf raises: Lower leg work
Hip thrusts: Glute focus
Bodyweight Options
No weights required:
- Bodyweight squats
- Walking lunges
- Single-leg deadlifts
- Glute bridges
- Jump squats
- Wall sits
Our Lower Body Sessions
- "Lower Body Fundamentals" - Learn proper form
- "Leg Day" - Complete lower body workout
- "Glute Focus" - Target your backside
- "Strong Legs, No Equipment" - Bodyweight only
- "Lower Body Strength" - With weights
Programming Tips
- Train legs 2-3x per week
- Balance quad and hamstring work
- Don't neglect glutes
- Allow recovery between sessions
- Progress gradually
Recovery Matters
Lower body work can leave you sore. Plan recovery days and use our lower body recovery routines.