The Best Lower Body Exercises for Training at Home

Strengthening your lower body by doing lower body exercises is essential if you want to improve your athletic performance, lose fat or become more functional.

Below, you’ll find the top four lower body exercises that you can use when training at home.

Best Lower Body Exercises

Table of Contents


Target Muscles: Quadriceps, Glutes and Hamstrings 

Count: 3 Sets of 10-15 reps each

You can never go wrong with the good old squats. It should be your go-to exercise for targeting your quadriceps and glutes muscles. Being a complete beginner can take some time to get used to the technique as it gets difficult to bend your knees and keep your back straight the first time. But as you get into regular practice and your legs get stronger, it should be a cakewalk from there. Make sure to keep adding extra resistance using a backpack or a pair of dumbbells to keep it challenging.

Instructions: Stand with your feet shoulder-distance apart and keep your toes facing outside at an angle of 45 degrees. Press down firmly on your feet and sit down into a squat position by pushing your glutes back and keeping it parallel with the ground. Avoid caving your knees inward or extremely outwards; just try to maintain the standard flow throughout the rep. Keep your chest lifted, your core engaged and look forward as you go down on the rep. Then, use your heels and press them against the ground to stand back up. 


Target Muscles: Quadriceps, Glutes and Hamstrings 

Count: 3 Sets of 10-15 reps each

The basic lunges are one of the most effective lower-body exercises to target your quads, glutes and hams. This exercise can also act as a great tool to improve your squats by strengthening your lower body. It also provides a lot of stability and can improve your overall form and technique. Again, master the basic lunges first and then move on to add extra resistance by adding a pair of dumbbells to keep it challenging.

Instructions: Stand straight with your legs at an average distance apart as you do while walking. Keep your core engaged and take a step forward with your left leg. Shift your weight forward through your left leg and make the first contact through heels with the ground. Keep lowering your body until your left thigh parallels the ground, and your left shin is vertical. Press the left heel to come back to the starting position. Repeat with the other leg.

Glute Bridge

Target Muscles: Glutes and Hamstrings

Count: 3 Sets of 10-15 reps each

This might appear pretty easy at first, but once you are a few reps in, you would feel a good burn in your hams and glutes. Don’t lift your hips way too high because of an arch in your lower back. Instead, keep it simple by raising your hips to a position you are comfortable at and engaging your core as much as possible. Once comfortable with the movement, place a dumbbell on top of the lower abdomen to provide extra resistance. 

Instructions: You need to lie down on your back with your arms resting by your sides. Then, make an effort to elevate your hips by pressing down through heels and palms. Next, squeeze your glutes at the top position and then gently come back to the starting position. 

Romanian Deadlifts

Target Muscles: Hamstrings, Glutes and Lower Back

Count: 3 Sets of 8-12 reps each

You will need a pair of dumbbells for this particular exercise. This movement absolutely fires up your hamstrings, and you will feel an insane stretch and burn after a few reps itself. The secondary muscles worked include your lower back and glutes.

Instructions: Start with standing at an upright position with your legs shoulder-width apart. Hold the weight with your hands and keep it in front of your body. Now, bend at your hips and lower the dumbbells keeping your back straight. Keep lowering into the position till you feel a good stretch in your hamstrings and then slowly get straight back up to the starting position. 

The Bottom Line

Legs are the foundation of your body, and stronger legs equal a better overall physique. Lower body exercises play a vital role in strengthening your legs and making them more functional and mobile. Therefore, make sure to add the above mentioned four exercises to your lower body workout routine and be consistent with it. And as you grow stronger, keep adding resistance to make it more challenging and overcome any plateau.

You Might Also Enjoy: 30-Minute Chest Workout With Dumbbells (At Home or in the Gym)

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