10 Lower Body Exercises

for leg day and beyond 

when leg
day rolls around,

squat, lunge, press, repeat.
but there are tons of other moves out there that are equally beneficial (and more fun).
it can be tempting to play it safe & stick to what you know

 
34 lower body exercises

choose a handful you love and let's get moving!
you can try right now
here are
Beginner: low reps (6 or less)
Advanced: high reps (14+)
Intermediate: moderate reps (8-12)

 
here's a handy
guide to help you
get started:

choosing a rep amount
can be tricky.

1. GOOD MORNINGS

*Works your hamstrings, lower back and core.

2. ROMANIAN DEADLIFT

*Works your glutes, hamstrings and lower back.

3. PENDULUM LUNGE

*Works your quads, hamstrings, glutes and hip flexors. This will also challenge your balance.

4. LATERAL LUNGE

*Works your quads, hamstrings, glutes and hip flexors.

5. MONSTER SQUAT

*Works your quads, glutes, hamstrings, hip flexors
and core.

6. SQUAT PULSE

*Works your quads, glutes, hamstrings, hip flexors
and core.

7. STEP-UPS

*Works your quads, hamstrings and glutes.

8. GLUTE BRIDGE

*Works your glutes, hamstrings, lower back and core.

9. SINGLE
LEG GLUTE BRIDGE

*Works your glutes, hamstrings, lower back and core.

10: clamshells

*Works your glutes (mainly your medial glutes or the outer edges of your butt).

 
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