Squats: The king of lower body exercises, squats target the quadriceps, hamstrings, glutes, and even the core when performed correctly. Variations include goblet squats, front squats, and back squats.
Deadlifts: Deadlifts primarily work the hamstrings, glutes, and lower back. They also engage the core and lower leg muscles for stabilization. Variations include conventional deadlifts, sumo deadlifts, and Romanian deadlifts.
Lunges: Lunges target the quadriceps, hamstrings, and glutes, while also engaging the stabilizing muscles of the hips and core. Forward lunges, reverse lunges, and walking lunges are common variations.
Step-Ups: Step-ups primarily work the quadriceps, hamstrings, and glutes. They also engage the calves and stabilizing muscles of the hip and core. Use a bench or a sturdy elevated platform.
Hip Thrusts: Hip thrusts isolate and target the glutes, helping to build strength and shape in the buttocks. They can be performed with bodyweight, a barbell, or resistance bands.
Romanian Deadlifts: Similar to regular deadlifts, Romanian deadlifts emphasize the hamstrings and glutes while placing less stress on the lower back. Keep the legs relatively straight with a slight bend in the knees.
Box Jumps: Box jumps are excellent for developing explosive power in the lower body. They primarily target the quadriceps, hamstrings, and calves while also engaging the core for stability.
Kettlebell Swings: Kettlebell swings work the posterior chain, including the hamstrings, glutes, and lower back. They also provide a cardiovascular benefit due to their dynamic nature.
Cleans: Cleans are a full-body movement that targets the quadriceps, hamstrings, glutes, lower back, and shoulders. They're excellent for power development and athleticism.
Bulgarian Split Squats: This single-leg exercise targets the quadriceps, hamstrings, and glutes while also improving balance and stability. Place one foot on a bench behind you and perform a squatting motion with the other leg.