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Exercises

Lower body exercises

Everything below the waist: squats, hinges and lunges for the legs, bridges, thrusts and side-lying work for the glutes and outer hips, and raises for the hip flexors, calves and shins. Pick one knee-dominant and one hip-dominant move for a balanced session.

349 moves299 with 3D demosBeginner 119Intermediate 133Advanced 97

Beginner lower body exercises 119

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentBall back extension demonstrated on the 3D figure3D demoBall back extensionBeginner · Exercise ballBand ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxBodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentCable hip adduction demonstrated on the 3D figure3D demoCable hip adductionBeginner · A cable machineCable pull-through demonstrated on the 3D figure3D demoCable pull-throughBeginner · A cable machineClamshell demonstrated on the 3D figure3D demoClamshellBeginner · No equipmentGlute bridge demonstrated on the 3D figure3D demoGlute bridgeBeginner · No equipmentGlute kickback (quadruped hip extension) demonstrated on the 3D figure3D demoGlute kickback (quadruped hip extension)Beginner · No equipmentHeel drop (impact for bone) demonstrated on the 3D figure3D demoHeel drop (impact for bone)Beginner · No equipmentHeel walk demonstrated on the 3D figure3D demoHeel walkBeginner · No equipmentHip abduction machine demonstrated on the 3D figure3D demoHip abduction machineBeginner · Strength machine

Intermediate lower body exercises 133

Back extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBarbell box squat demonstrated on the 3D figure3D demoBarbell box squatIntermediate · A barbellBarbell glute bridge demonstrated on the 3D figure3D demoBarbell glute bridgeIntermediate · A barbellBarbell good morning demonstrated on the 3D figure3D demoBarbell good morningIntermediate · A barbellBarbell hack squat demonstrated on the 3D figure3D demoBarbell hack squatIntermediate · A barbellBarbell hip thrust demonstrated on the 3D figure3D demoBarbell hip thrustIntermediate · A barbell + A bench or boxBarbell lunge demonstrated on the 3D figure3D demoBarbell lungeIntermediate · A barbellBarbell Romanian deadlift demonstrated on the 3D figure3D demoBarbell Romanian deadliftIntermediate · A barbellBarbell side split squat demonstrated on the 3D figure3D demoBarbell side split squatIntermediate · A barbellBarbell step-up demonstrated on the 3D figure3D demoBarbell step-upIntermediate · A barbell + A stepBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A step

Advanced lower body exercises 97

Air bike intervals demonstrated on the 3D figure3D demoAir bike intervalsAdvanced · Cardio machineAlternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBack squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBack squat with chains demonstrated on the 3D figure3D demoBack squat with chainsAdvanced · A barbell + Other / check instructionsBarbell back squat demonstrated on the 3D figure3D demoBarbell back squatAdvanced · A barbellBarbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBarbell deadlift demonstrated on the 3D figure3D demoBarbell deadliftAdvanced · A barbellBarbell front squat demonstrated on the 3D figure3D demoBarbell front squatAdvanced · A barbellBarbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellBarbell walking lunge demonstrated on the 3D figure3D demoBarbell walking lungeAdvanced · A barbellBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipment

Workouts that use them

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Questions people ask

What are good lower body exercises for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Ball back extension, Band ankle eversion. There are 119 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do lower body exercises at home without equipment?

Yes. 97 of the 349 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Bodyweight squat, Clamshell.

What are the hardest lower body exercises?

Moves graded advanced or expert include Full Nordic curl, V-sit. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.