5 Magic Lower Body Workout That Gets You Results

Lower Body Workout

Table of Contents

Lower Body Workout

Legs, may we call them human wheels? We can’t walk or run without it. So why settle for simple surviving when you may thrive? This simply means that the human body possesses unimaginable capabilities. Why limit yourself to walking or jogging when you can squat with 100 pounds and make your muscles much stronger than before, your bones denser than before, your day-to-day life better than ever before, and so on. And if a squat can do this much, imagine what a well-designed lower-body workout can do. Legs, in my opinion, are the foundation of our body, and there should be no excuse for not strengthening them.

Squats, deadlifts, lunges, step-ups, leg curls, and hip thrusts are all part of this lower body workout that will make your legs stronger than ever before.
Legs make up a larger portion of your total body and should be handled similarly; one should train their lower body at least once a week or split it between two days with an anterior and posterior splint.

Simply said, exercise the anterior/front portion of your lower body one day and the posterior/back portion of your lower body the next. An anterior and posterior split in a lower body exercise is often recommended for an advanced level athlete whose rate of growth is low and who requires optimal recovery to perform every day.

Lower body workouts aren’t only for strength or muscle growth; there’s a lot more to consider. For example, one of the most typical flaws in an advanced-level athlete’s lower body training is pelvic stability.

If the goal is muscle building or strength gain, one constantly focuses on larger movements such as squats, front squats, deadlifts, and so on and completely disregards the importance of smaller movements such as step-ups, one-legged kettlebell deadlifts, and so on. Although these movements are not as exciting as squats, they should not be ignored.

In an advanced state, the rate of growth slows significantly, and following these smaller movements can actually help you make a substantial difference in your strength or muscle developing levels. One of the most prevalent issues is hip shift during squats, which may be remedied with unilateral activities such as lunges, step-ups, and one-legged kettlebell deadlifts, etc.

5 Lower Body Workout

Now, let’s look at some lower body workouts that will make you stronger and more functional.


Squat is an undoubtedly the king of lift.

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” This quote by Mark Ripetto says it all. But, how to do a perfect squat?

Many of us overcomplicate this extremely basic human movement; for example, you should squat when your femur or thigh bone is parallel to the floor, above parallel, or just break the parallel. This raises a slew of queries, such as “what is a perfect squat?” or “how to do a perfect squat?”

First and foremost, stand erect with your hips and knees completely locked out. Squat stance is very subjective; there is no one technique to answer the question, ‘how to do a perfect squat?’ For a general reference, we usually assume a shoulder width stance with the toes pointed slightly outwards, although as I previously stated, this is entirely dependent on one’s anatomical structure. Many of us can squat deep and erect with our toes facing forward, but many of us cannot.

The barbell should be placed directly over the spine of the scapula (shoulder blade) for back squats, with your elbows pointing upwards towards the ceiling.
squats are just sitting and standing up straight, how deep you sit depends on your anatomical position, as not everyone has the mobility to squat their ass to the grass.

Remember the one guideline for how to do a perfect squat? ‘Sit down and stand up.’

To avoid valgus collapse, one should always sit down in a controlled manner and drive their knees out when squatting. The breathing technique stays the same: exhale from your mouth, inhale through your nose, and fill that inhale air in your stomach while remaining stiff. When you’re finished, make sure to stand up straight.

Lower Body Workout

Front Squats

Squat stance, breathing technique and standing erect remains the same just as back squats, the only change is in the placement of a barbell, from spine of scapula to clavicle or collar bone.

Yes, now the barbell will be on your clavicle or collar bone with the elbows moved upwards. Try maintaining your torso upright while sitting and standing up, avoid elbows drop during the descent.

Lower Body Workout


Start by standing up tall.

Step forward with one foot and let your non working leg slide on the floor.

Kick the floor and Lift your front lunging leg to return to the starting position. Perform this movement in a alternate fashion.

Lower Body Workout

Stiff Legged Deadlifts

Stand with your feet shoulder-width apart holding a barbell in an overhand grip (palms facing you).

Push your hips back while keep your knees soft, try bringing your torso parallel to the floor.

Maintain a proper back arch during the movement.

Lower Body Workout

Step Ups

Stand with a step, ploy box, directly in front of you.
Place the barbell on your back, just like back squat, as step ups are performing squats with one leg.

1. Stand on a platform with a hip width stance while keeping your toes forward.
2. Remove your non working leg and squat down with your working leg. Spotter is suggested at your back.
3. Perform this movement alternatively.

Lower Body Workout

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