15 Of The Very Best Lower Body Workouts

8: Alternating Reverse Lunges

best Lower Body Workouts

An alternating reverse lunge set can be done with or without a step. Using a step increases the intensity of the movement. From a standing position, put your right foot behind you and touch your knee to the floor. Remember the knee over the toe rule. After your knee touches, return to standing and repeat on the other side. Do three sets of fifteen reps. This will work your quads, glutes, core and lower back.

9: Plie Squats

best Lower Body Workouts

A plie is a ballet move. A plie squat is a squat with wide legs and your toes turned outward. For added intensity, add a barbell. But for beginners, just the squats will be enough. This exercise will tone your quads, glutes and hamstrings. Adding the weight will also help target your core. Do one set of fifteen with the weights, or three sets without the weight. Never lock your knees or extend them past your toes.

10: Alternating Curtsey Lunges

best Lower Body Workouts

These sound all prim and proper but there’s nothing demure about alternating curtsey lunges . Also referred to as a cross over lunge, this exercise starts in a standing position and goes into a lunge across your body. Your legs almost cross. As you lunge, your back knee should touch the ground and then return to standing and repeat on the other side. Adding a weight is optional. Beginners won’t need an added weight. Do fifteen reps.

11: Squats

best Lower Body Workouts

Good old fashioned squats . Start in a standing position. With your head up and your back straight, lower your body into the squat, as if you were sitting down in a chair. Use your arms out in front of you for balance, and watch your knees. Stop when your quads are parallel to the ground. Return to standing. Do fifteen reps, building up to two sets of fifteen as you progress.

12: Alternating Lunge Jumps

best Lower Body Workouts

Alternating lunge jumps are alternating lunges with a jump in between. The extra hop adds to the cardio of the movement, which burns more fat. You must do these with purpose, and focus so that your form stays in line. Watch your knees, as it is easy to get into a rhythm and let your knee go past your toes. This could cause serious injury to your knees, so form is key here. Do fifteen reps.

13: Alternating Reverse Lunge With a Kick

best Lower Body Workouts

This is just like the alternating lunges only with a kick in between when you switch sides. To do an alternating reverse lunge with a kick , do a right reverse lunge, watching your form, then swing that back leg forward and kick as high as you can. This is not a fast movement. Control your body and really feel the muscle groups as they work. Do fifteen reps.

14: Fire Hydrants

best Lower Body Workouts

To do a fire hydrant , get on your hands and knees, on a mat if you can, and slowly raise your right leg, knee bent, until it is parallel to the floor. Lower your leg. That is one rep. Do fifteen reps on each side, three sets.You will be working your hip flexors, glutes and lower back with this exercise.

15: Donkey Kicks

best Lower Body Workouts

To do a donkey kick , get on your hands and knees, on a mat if you can. Bend your right leg with the sole of your foot toward the ceiling. Kick your raised leg up in a controlled motion. That is one rep. Do fifteen reps on each side. This exercise works both your glutes and your lower back.