16 hours ago, by Mekishana Pierre Stand with your … Step 1: Stand with your feet hip-width apart on a flat surface. Step 2: Keeping your chest high and your core tight, bend your standing knee until your left thigh is parallel with the ground. Step 1: Stand with your feet shoulder-width apart. *Works your glutes, quads, calves and core. They’ll forever be great exercises for developing lower-body size and strength. Now send your right foot back into a reverse lunge until your leg forms a 90-degree angle. Plus, we all know that a workout routine is only as good as it is varied. 3 days ago, by Alessia Santoro Switch sides and repeat. Step 2: Keeping your thighs aligned, straighten your left leg so that your toes are pointed up. Send your butt back while keeping your chest up and gaze forward. Step 1: Stand with your feet hip-width apart with your hands on your hips for balance. Engage your arms to push away from the ground to help lift your lower half as high as possible. Step 2: Engage your core and power through your feet as you jump up explosively. Leg Extension. When leg day rolls around, it can be tempting to play it safe and stick to what you know. Step 2: Squeeze your glutes and hamstrings to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Continue this movement for 1 to 3 minutes. Romanian Deadlift. Cross your right foot back behind your left until it’s slightly outside of your left foot. Step 1: Begin in a standing position with your feet shoulder-width apart, holding one dumbbell or kettlebell in both hands. Are you sure you want to remove this item from your Recipe Box? Repeat on the opposite side. Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position and repeat. Your back right knee should hover just above the ground. Step 2: Without rounding your back, bend your knees slightly, pushing your hips back and swinging the dumbbell down between your legs. The 30 best leg exercises and leg workouts build strength and power by working your lower-body. Lower back down and repeat on the other side. A Trainer Explains Why You Shouldn't Try to Make Up For It, These Sustainable HOKA ONE ONE Hiking Boots Are My Go-To For Slippery Winter Walks, The Peloton Instructors Share Their Beyoncé Series Outfits — Get Ready to Fall Crazy in Love, 3 Yoga Drills to Help With That Tricky Transition From Downward Dog to Lunge. *Works your glutes, quads, hamstrings, shoulders, lats and core. If they do, widen your stance. The basic lunge is one of the most effective lower-body exercises because it works the hips, glutes, quadriceps, hamstrings, calves, and core, but it can also be a good stability challenge. Keep your arms centered to maintain balance and repeat. You should not be using your arms or shoulders to raise the weight. Improve your balance and fitness with these exercises. Focus on keeping your chest tall, sternum facing forward, elbows facing out as you continue pressing your hips back until your thighs are parallel to the ground. Repeat and switch sides. By signing up, I agree to the Terms & to receive emails from POPSUGAR. 34 Lower Body Exercises for Leg Day and Beyond, How to Deal with Rejection & Brilliantly Use It to Your Advantage (Evil Laugh). Step 2: Push your hips back to squat down, keeping your spine aligned and your chest lifted. Keep your gaze forward and your hips steady. Step 2: Extend your right leg behind you with your toe pointed down toward the ground. Place the resistance band around your thighs just above your knees. Step 1: Lie on your back with your arms out to your sides, palms facing down. For an added challenge, grab two dumbbells and rest them on the backs of your shoulders behind your head. *Works your glutes and core. (It’ll also help you avoid injuries, as well as the dreaded workout boredom.) 16) Alice Liveing's lower body and core strength workout Mega popular PT and WH columnist Alice Liveing's leg workouts are slow, controlled and perfect for beginners. Step 3: Press back up into a standing position by pushing through your left foot. Step 1: Stand with your feet hip-width apart with your back leaning against a sturdy wall. Step 1: Stand with your feet slightly more than hip-width apart. Step 2: Engaging your core, press your hips back and bend your knees to begin the squat. Step 3: Push through your heels to return to the starting position and repeat. At the top of this movement, engage your core, glutes and quads. Step 3: Engaging your core, press your knees out as wide as possible. Lower-Body Exercises For Women 35 Lower-Body Exercises to Shape Your Legs — You Can Do Them All at Home. Engage your core to keep your back from arching. The wonderful thing about most of these movements is that they work multiple body parts, including most lower body muscles and your core. Step 1: Lie on your right side with your knees bent at a 90-degree angle. Step 1: Stand with your feet hip-width apart, holding one dumbbell in each hand. So, if you’re in need of a little inspiration, we’re happy to oblige. Step 1: Stand with your feet slightly wider than shoulder-width apart. Bring your hands together in front of your chest. Step 3: Lower back down to the ground to return to the starting position and repeat. Step 4: Allow the weight to swing back down between your legs and repeat. Step 3: Lift your hips up, hinging forward at the waist until your thighs are parallel with the floor. Step 3: When you land, lower your body down into a squat and repeat. Step 2: Keeping your knees slightly bent, press your hips back as you hinge forward at the waist and lower the weights to about mid-shin height. by Grayson Gilcrease *Works your glutes, hips, quads and hamstrings. Make sure you maintain a neutral spine and avoid arching your back. Position the dumbbells in front of your thighs, palms facing your body. Step 3: Push off your right foot to return to the starting position. With your fee hip-width apart, place your right foot behind you so that the top of your foot rest completely on the bench. Choose a handful you love and let’s get moving. Step 2: Keeping your knees slightly bent, hinge forward at the hips until your chest is almost parallel to the floor. Step 1: Stand with your feet wider than hip-width apart and your hands clasped together at your chest. RELATED: The 10 Best Hamstring Stretches to Relieve Tightness (Because You Feel Like You’re About to Snap). Get daily fitness inspiration right in your inbox. © 2010-2020 Wow Media Products, Inc doing business as PureWow. Step 2: Squeeze your glutes and hamstrings to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.