The Importance Of Lower Body Workout & Its Many Exercises You Can Practice

Published on 22nd Apr 2021 by BlogBuster Editorial Team

When it comes to fitness, it is essential to focus on upper body workout as well as lower body workout. After all, what is the advantage of a strong, healthy and muscled upper body, if your legs are scrawny and weak? Lower body exercises are essential for several reasons- being a supportive foundation to a strong upper body being one. Thus, it is important to indulge in lower body exercises on a regular basis.

Lower body exercises will help you develop and maintain strong quads, glutes, hamstrings and calves. Indulging in well-balanced lower body exercises helps build good lower body strength that acts as a foundation for your whole body. Let’s look at the many benefits of a lower body workout.
 

Benefits Of Lower Body Exercises

Run Better And Faster

Lower body strength exercises improve your ability to run faster and longer in addition to helping you perform your cardio exercises better. Lower body exercises such as deadlifts or squats can help in strengthening hips that are a main source of injury while running. Lower body strength exercises can push your endurance levels to help your muscles perform to the fullest.
 

Stimulate Hormones

Lower body exercises release large amounts of hormones in the body. Hormones such as cortisol, testosterone and human growth hormone [HGH] are released when you indulge in lower body exercises. Cortisol helps the body fight stress and boost fat metabolism. Testosterone helps repair damaged muscle proteins. While HGH enhances muscle growth and immunity.
 

Enhance Overall Fitness

If you indulge in physical activity on a regular basis, then indulging in lower body exercises can boost your muscle performance as well as overall performance. For people who participate in sports such as football, basketball or running, lower body strength plays a major role. So indulging in regular lower body workout is extremely beneficial.
 

Boost Your Metabolism

Indulging in regular lower body exercises boosts your metabolism to a significant level. A lower body workout requires your body to work harder than cardio exercises. It builds greater muscle strength and revs up metabolic rate.
 

Strengthen Your Core Muscles

Single-leg lower body exercises engage your core muscles and help develop better balance. Though these kinds of exercises work on one side of the body, they stimulate the same muscles on the other side of the body as well. This also helps in strengthening an injured part of your lower body.

Lower Body Bodyweight Exercises

Lower body bodyweight exercises can be easily practised at home. These lower body exercises are perfect for engaging in a strength training workout and do not require lots of equipment.

Goblet Squat

Goblet Squat is one of the easiest beginner-friendly lower body bodyweight exercises that activate your core.


How to do it:

  1. Stand with feet hip-width apart and hold a weight in front of the chest, elbows pointing toward the floor.
  2. Push hips back and bend knees to lower into a squat.
  3. Push yourself back to start. That’s one rep

Do three or four sets of 10 to 12 reps of this lower body workout, then rest for 30 to 60 seconds.

Goblet Squat
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Single-Leg Deadlift

One of the most important lower body bodyweight exercises, single-leg deadlift targets your hamstring and glutes and challenges your balance.


How to do it:

  1. Holding a dumbbell in each hand, stand on the left leg with palms facing toward thighs.
  2. Keep the left leg slightly bent while hinging forward at hips, extending the right leg straight behind you, until the torso is parallel to the floor.
  3. Weights should be lowered straight down as you move until they're almost touching the floor.
  4. Drive into the left heel to return to a standing position.

Do three or four sets of 10 to 12 reps of this lower body workout on each side, followed by rest for 30 to 60 seconds.
 

Single-Leg Deadlift
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Lateral Lunge With Balance

Lateral lunge with balance is one of the most beneficial lower body bodyweight exercises. Instead of focusing on forward-and-backwards movements, it is focussed on side-to-side movements for well-rounded fitness.


How to do it:

  1. Stand with feet hip-width apart, hands on the sides.
  2. Take a big step to the right, then push hips back, bending the right knee and lowering until the right knee is bent to 90 degrees.
  3. Push back to an upright position, lifting the knee and pulling it into the chest with arms.

Do three or four sets of 10 to 12 reps of this lower body workout on each side, followed by rest for 30 to 60 seconds.
 

Lateral Lunge With Balance
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i.pinimg.com

Duck Walks


One of the most effective lower body bodyweight exercises, duck walks burn out your quads and glutes


How to do it:

  1. Stand with feet shoulder-width apart, and cross hands in front of the chest.
  2. Slowly sit hips back and down into a half squat position.
  3. Keeping hips stable, lower right knee down to the ground, followed by the left.
  4. Bring right foot forward, followed by left, and return to half-squat position.

Do three or four sets of 10 to 12 reps of this lower body workout on each side, then rest for 30 to 60 seconds. Take a longer break if you need one but never compromise on the posture. 

Duck Walks
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Lower Body Pull Exercises

Lower body exercises that mainly focus on hips and hamstrings and include glutes and hamstrings in the exercises are known as lower body pull exercises.
 

Loaded Walking Lunges

Loaded walking lunges is one of the most essential lower body pull exercises that strengthen the leg muscles as well as the core, hips, and glutes.


How to do it:

  1. With a dumbbell in each hand, stand up straight with your feet shoulder-width apart.
  2. Step forward with your right leg, putting the weight into your heel.
  3. Bend the right knee, lowering down so that it’s parallel to the floor in a lunge position. Pause for 2 seconds.
  4. Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
  5. Repeat this movement, “walking” forward as you lunge, alternating legs.

Do 10 to 12 reps of this lower body workout on each leg. Perform two to three sets, as per your convenience. 

Loaded Walking Lunges
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t-nation.com

Romanian Deadlift With Dumbbells

One of the most effective lower body pull exercises, the Romanian deadlift works your posterior chain, which includes your lower back, glutes, and hamstrings. It also engages the core to build strength and stability.


How to do it:

  1. Stand with feet hip-width apart and knees soft, holding dumbbells in front of hips with palms facing thighs.
  2. Start pushing the hips back while keeping the spine in a neutral position and squeezing shoulder blades.
  3. Lower the dumbbells in front of the shins, keeping them close to the body. Once they pass the knees, do not allow the hips to sink further.
  4. At the bottom of the movement, maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top.

Do three sets of 12 to 15 reps of this lower body workout.
 

Romanian Deadlift With Dumbbells
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media1.popsugar-assets.com

Fire Hydrants

Also known as quadruped hip abductions, fire hydrants are one of the best lower body pull exercises that can sculpt your glutes, improve back pain and lower the risk for injury.


How to do it:

  1. Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
  2. Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
  3. Lower your leg to the starting position.

Do 3 sets of 10 reps of this lower body workout with each leg.
 

Fire Hydrants
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i.pinimg.com

Reverse Lunges

This unilateral exercise is one of the most functional lower body pull exercises that works your quads, hamstrings, and glutes.


How to do it:

  1. Hold dumbbells in each hand on the side and stand with feet hip-width apart.
  2. Step back with your right leg and bend both knees as you lower until both knees are bent at 90-degree angles.
  3. Push through your left foot to stand.

Do three or four sets, 10 to 12 reps of this lower body workout on each side.
 

Reverse Lunges
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media1.popsugar-assets.com

Lower Body Push Exercises

Lower body push exercises are beneficial for your entire lower body including calves, hamstrings, quads and abdominal muscles.
 

Bulgarian Split Squat

One of the best lower body push exercises, Bulgarian split squats test the strength of your front leg, increasing the intensity of your workout.


How to do it:

  1. Hold a weight in each hand and stand about two feet in front of a step.
  2. Extend your left leg back and place your left foot on the step.
  3. Bend knees to lower body as far as you can while keeping the shoulders, back and chest up.
  4. Pause, then press through the right heel to return to the original position.

Do three or four sets, 10 to 12 reps each of this lower body workout on both sides, followed by a rest break for 30 to 60 seconds.

Bulgarian Split Squat
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cdn.prod.openfit.com

Banded Glute Bridge

Banded glute bridge is amongst the most beneficial lower body push exercises that focus on strengthening the glutes with the added resistance of the resistant band.


How to do it:

  1. Wrap a resistance band around thighs and lie on your back with knees bent, feet on the floor 12 to 16 inches from the hips.
  2. Brace core, then press into heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the ground.
  3. Hold this position and expand the band by pressing knees apart. Relax.

Do three or four sets, 10 to 12 reps of this lower body workout, then rest for 30 to 60 seconds.
 

Banded Glute Bridge
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imagesvc.meredithcorp.io

Back Squats

One of the most important and effective lower body push exercises, back squats focus on strengthening the legs, hips, and back muscles used.


How to do it:

  1. Grab a dumbbell with a closed, overhand grip.
  2. Begin to slowly squat down by bending your knees till your thighs are parallel to the floor.
  3. Begin to push yourself back to a standing position by extending the hips and knees at the same rate.

Do three or four sets, 10 to 12 reps of this lower body workout, then rest for 30 to 60 seconds.

Back Squats
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images.shape.mdpcdn.com

Forward Lunges

One of the best resistance lower body push exercises, forward lunges works on your hamstrings, glutes and calves and prepares you for sports like tennis, yoga or basketball.


How to do it:

  1. Stand tall and step forward with one foot until your leg reaches a 90-degree angle.
  2. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
  3. Lift your front lunging leg to return to the starting position.

Do three or four sets, 10 to 12 reps of this lower body workout, then rest for 30 to 60 seconds.
 

Forward Lunges
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Lower Body Stretches

After a lower body workout, it is essential to practice some lower body stretches to reap the long-term benefits of the workout and reduce the risk of injury.
 

Crossover Hamstring Stretch

How to do it:

  1. Stand with one leg crossed over the other.
  2. Bend forward at the hips and try to touch the floor with your hands. Try to keep your back knee straight.
  3. Hold the position for 30 seconds.
     
Crossover Hamstring Stretch
Image Courtesy:
i.pinimg.com

Heel Drops

How to do it:

  1. Stand up straight facing a wall
  2. Lift your right toes so that you're standing on your heel and your toes are pressed against the wall.
  3. Gently press your toes against the wall. You'll feel a stretch in your Achilles tendon and your calf.
  4. Hold the position for 30 seconds.
     
Heel Drops
Image Courtesy:
post.medicalnewstoday.com

Standing Quad Stretch

How to do it:

  1. With your hand resting on the back of a chair or against a wall for support, stand with your feet together.
  2. Bend your left knee and use your left hand to pull your left foot toward your hips. Keep your knees together.
  3. Hold the position for 30 seconds.
     
Standing Quad Stretch
Image Courtesy:
verywellfit.com

Straddle

How to do it:

  1. Sit on the floor with both legs extended out to the sides so that you're in a “V” position.
  2. Open your legs as wide as possible and flex your feet.
  3. Take a few deep breaths and try to inch your body forward and open your legs wider.
  4. Hold the position for 30 seconds.
     
Straddle
Image Courtesy:
media1.popsugar-assets.com

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