7 Best Glute and Leg Exercises for a Strong Lower Body

Build a Stronger Lower Body with These Glute and Leg Workouts

Having a strong lower body provides many benefits. Well-developed glutes (your butt muscles), quadriceps, and hamstrings not only help you look toned, they also improve athletic performance, prevent injuries, and make daily activities like getting up from a chair easier.

This article provides a complete lower body workout that targets all the major muscle groups in your legs and butt. By doing these exercises regularly, you'll build strength and get closer to your fitness goals.

Benefits of Strong Glutes, Quads, and Hamstrings

Here are some of the top reasons you should include glute and leg exercises in your workout routine:

• Improve posture and alignment
• Lift heavier weights
• Run, jump, and move with greater power
• Prevent knee, hip, and back injuries
• Ease pressure on the joints
• Fight muscle imbalance and weakness
• Boost fat burning and metabolism
• Shape a round, lifted butt

The 7 Best Glute and Leg Exercises

Based on effectiveness, these are the top 7 moves to incorporate into your lower body workout:

1. Squats

Squats are considered one of the best compound exercises for building muscle mass and strength throughout the lower body. They target your glutes, quads, hamstrings, and core muscles.

To perform:

• Stand with feet slightly wider than hip-width apart, toes turned out
• Bend knees and push hips back as you lower into a squat
• Go down until your thighs are parallel to the floor
• Drive through your heels to return to standing
• Squeeze your glutes at the top

2. Deadlifts

Another incredible full body exercise, deadlifts work the glutes, hamstrings, and low back powerfully. They also engage your core and upper body.

Here's how to deadlift with proper form:

• Start with feet hip-width apart, barbell on the floor
• Bend knees, hinge at hips, grasp bar with overhand grip
• Brace core, keep back flat as you drive hips forward and lift barbell
• Squeeze glutes at the top, then slowly lower the barbell

3. Lunges

Lunges sculpt and strengthen the glutes, while also developing the quads, core, and hamstrings. Forward, reverse, side, and diagonal lunges hit the muscles from different angles.

To lunge properly:

• Stand with good posture, core braced
• Step forward or backward into lunge position
• Bend both knees 90 degrees
• Drive through front heel to return to start
• Repeat for reps then switch sides

4. Hip Thrusts

Designed specifically for the glutes, hip thrusts isolate your butt muscles far more than squats or deadlifts. They build stability through the hips, while dramatically lifting and shaping your rear.

Here are some pointers for hip thrust form:

• Sit on ground with shoulders on a bench, knees bent
• Place a loaded barbell across hips, brace core
• Drive feet into floor, thrust hips upward to lift bar
• Squeeze glutes hard at the top then lower

5. Step Ups

Step ups are unilateral (single leg) exercises that really challenge your legs, improving stability, mobility, and strength.

To perform step ups:

• Stand in front of a box or step, core engaged
• Place right foot firmly on the step
• Press through your heel to step up onto box
• Step back down in control
• Complete reps then switch sides

6. Leg Press

The leg press machine targets the quadriceps powerfully, while also involving the glutes and hamstrings.

Proper leg press form:

• Sit on machine with back against pad
• Place feet hip-width apart and high on platform
• Press platform outward while squeezing quads
• Stop short of locking knees
• Return slowly to start position

7. Leg Extensions

The best isolation exercise for quadriceps development, leg extensions sculpt and tone the front of your thighs.

For best technique:

• Sit on machine with back flat against pad
• Brace torso as you lift weight stack with legs
• Extend knees stopping just before lockout
• Slowly lower weight back down with control

Sample Lower Body Workout Routine

Try this lower body workout 2 to 3 days per week, resting at least a day between sessions.

Lower Body Workout A

• Squats - 3 sets x 8-12 reps
• Deadlifts - 3 sets x 6-8 reps
• Leg Press - 3 sets x 10-12 reps
• Walking Lunges - 3 sets x 12-15 reps (each leg)
• Hip Thrusts - 3 sets x 10-12 reps

Lower Body Workout B

• Forward Lunges - 3 sets x 8-10 reps (each leg)
• Step Ups - 3 sets x 8-10 reps (each leg)
• Glute Bridge - 3 sets x 12-15 reps
• Leg Extensions - 3 sets x 10-12 reps
• Seated Leg Curls - 3 sets x 10-12 reps

Be sure to warm up thoroughly before these challenging workouts. Cool down with some flexibility training for the lower body after. Start light if new to strength training and focus on your form.

Tips for a Stronger Lower Body

Here are some quick tips to keep in mind for building leg and glute power:

• Train your lower body 2-3 times per week
• Progressively lift heavier weights over time
• Get adequate protein for muscle repair
• Allow for full recovery between hard training sessions
• Use perfect form to isolate muscles
• Squeeze glutes at top of each rep

Take Your Lower Body Workouts up a Notch

Ready to take your squats, lunges, hip thrusts and deadlifts to a more intense level? Consider trying:

• Performing your reps slower and more controlled
• Holding at the top "peak" position of moves for 1-3 seconds
• Including dropsets to fatigue muscles past failure
• Doing supersets with little rest between exercises
• Using bands, chains, or other overload training methods

The right lower body training plan, along with hard work and consistency, will help you lose fat while sculpting incredible leg and glute muscles for both function and looks. So let's get to work building that strong, sexy lower body!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.