Leg Routines for a Stronger Lower Body

leg routines for a stronger lower body

Last Updated on November 28, 2017 by MarcyPro

A strong lower body is essential for your everyday activities. Whether you’re planning to improve your gym exercise, sports performance, or just want to target a daily fitness goal, leg exercises are a good way to get that strong lower body.


When we say leg routines, we’re not talking about just your quads or hamstrings. These routines will be helping you work your core muscle groups, improve your balance, and help you get better grip strength.


It’s time we put the best home exercise equipment to use with these lower body exercises:


Front Squats


Set your barbell on your power rack at the shoulder level. Grab the barbell with an overhand grip at shoulder width and raise until the elbows are parallel to the floor. Now take the bar off the rack while letting it rest on your fingers.


Keep your elbows up as you perform the movements. Once you have the bar, you should step back and set your feet at shoulder width. Your toes should be slightly turned out. Perform your squats as low as you can while keeping your back arched.


Dumbbell Step-up

Stand behind an elevated surface such as a bench. Make sure the surface can support your weight when you step your foot on it. Once your foot is on the surface, keep your thigh parallel to the floor. Hold a dumbbell in each hand and step onto your bench, while leaving your trailing leg hanging off. Do this routine alternatingly with each leg.



Stand straight with your feet hip-width apart. Your shins should be one inch away from the barbell. Grip the bar with a reverse grip and bend your knees while you’re pushing them into your straight arms. Bring your chest up and look straight. Keep your back flat and extend your hips to stand. Pull the bar up along your leg to a lockout and complete the movement.


Walking Lunge

Stand with your feet at hip-width while holding a dumbbell in each hand. Step forward with one of your legs and lower your body until the knee at your rear nearly touches the floor. Make sure that while you’re lunging, your front thigh is parallel to the floor. Step forward with your back leg to do the next rep.


Dumbbell Squat

Hold the dumbbells with both hands at the shoulder level. Stand with both of your feet shoulder-width apart, and your toes turned out. Squat as low as you can while keeping your back arched.


Kettlebell Swing

leg routines for a stronger lower body kettle bell swing

With the kettlebell on the floor, Stand with your feet hip-width apart. With both hands, grab onto the weight while keeping your lower back flat. Extend your hips and raise the kettlebell off the floor.


Mind your breathing and bend your hips back and allow the weight to swing back between your legs. Explosively extend your hips while exhaling and swing the weight to shoulder level. Control the descent of the weight. Use the momentum of the swing to perform the next rep.


With these lower body workouts, you can have a balanced routine that targets the oft forgotten lower body. As the saying goes, “don’t forget leg day!” and try these exercises for your next workout schedule.

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