July 29, 2022 2 min read

Lower body workouts can help improve your balance and stamina as well as build foundational strength for everyday movements.

Lower-body exercises build strength in lower-body muscles including your lower back, hips, glutes, and legs. There are many benefits to having a strong lower body, including increased bone strength, improves posture and decreases injuries to your knees and hips, along with your risk of falling.

It’s time to turn up the heat on your lower body with these best exercises.

Reverse Lunge

Lunges are an awesome exercise to tone the muscles of the lower body. The reverse lunge is a compound exercise that targets your glutes, quads and hamstrings. They are a safe exercise that can challenge your lower-body strength and improve your overall stability. A stronger lower body helps you do pretty much all of your other activities, like running, lifting and cycling. Also ideal for people who have knee concerns, difficulty balancing, or less hip mobility.

Goblet Squat

The goblet squat 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.


Skaters is an effective cardiovascular move that improves muscle endurance and strength. This exercise strengthens the glutes, hips, and legs. By activating your stabilizer muscles throughout the movement, skater jumps can improve balance and stability on both sides of your body.

Lateral Step-Out Squat (side squat)

Side squats are an exercise that strengthens the legs, glutes, and outer thighs for strong, sculpted legs and a fit, toned lower body. The squat increases performance and flexibility and the side-to-side movement improves dynamic balance and agility. They are effective for increasing core strength, balance, and mobility, and help decrease the risk of injury. 

Curtsy Lunge

Curtsy lunge is one of the most effective exercises for your lower body. It also activates your glutes and inner thigharea, giving you an excellent shape and look. Helps to improve muscle strength, balance and stability in the body, and reduces the risk of injury.

Donkey Kick

 Donkey kick is a hip-hyperextension exercise that effectively targets your gluteus Maximus-the largest of your three glutes muscles, and the bulk of your booty.