September 29, 2023 2 min read

So you’re looking for the best exercises to build your lower body strength? You’ve come to the right place!

Now, women are looking for ways to build muscle and strength – and Personal Trainer Keiana Aramani who is also founder of IndigoBlueStyle, is here to help! Here, she looks at the benefits of training your lower body, how often you should train, and what exercises to do to build your lower body strength.

The Importance of Training your Lower Body

Lower-body exercises build strength in lower-body muscles including your lower back, hips, glutes, and legs. Having stronger leg muscles can make it easier to walk, run, jump, lunge, squat down and balance, as well as help to increase bone strength, improves posture and decreases injuries to your knees and hips, along with your risk of falling.

The Best Lower Body Exercises For Women

 It’s time to turn up the heat on your lower body with these best exercises. For each exercise, do 3 sets and 59secs.

 Goblet Squat

The goblet squat is a beginner-friendly way to add heavier weight to your squats and activate your core. This move works all the major muscle groups of the lower body including the quadriceps, glutes, hamstrings, and calves. It helps strengthen the muscles, prevents injury and aids fat loss from the lower body and belly.

 Glute Bridges

Glute Bridges activate your glutesand hamstrings (the backs of your thighs). This move help you correct imbalances and weaknesses in your lower body.

 Banded Lateral Walk

Add this Banded lateral walk to your lower body exercise program to helps you improve hip stability, strengthen the hip abductors and deep muscles of the pelvis, and improve knee and ankle stability.

Bulgarian Split Squat

The Bulgarian-split squat is a single-leg squat variation. Performed while standing on one leg, the Bulgarian split-squat can significantly improve your balance, help you gain more control, balance, strength, and power.

Kettlebell swings

Kettlebell swings help you master the hip hinge. Plus, they're good cardio, and work both the hamstrings and the glutes. It’s ultimate all-in-one workout helps with everything from spine strength and hip flexibility to cardio and calorie burn.


Incorporating some these lower body exercises into your routine, changing your workout intensity, or focusing more on movement and recovery might help keep you motivated and persevere through a setback.

If you aren’t sure where to start or how to progress towards your goals, try Our Indigo Blue Fitness Platinum Membership programs to guide you every step of the way.