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Lower Body Workouts for Men and Women

Do you want to improve your lower-body strength but don't know where to begin? With this article, we'll go through these lower-body workouts that anyone can perform.

The most important part of a lower-body workout is leg routines that strengthen your thighs and calves. This can also work your hips, core, and glutes while stabilizing your knee and ankle joints. Including these workouts in your fitness program will give you a strong foundation.

a girl doing legwork

Leg and Butt Workouts for Women and Men

Here are some of the best leg and butt workouts for men and women that you can try.


A squat is a complex movement that engages all of the lower body's major muscle groups. This includes quadriceps, hamstrings, gluteal muscles, and spinal erectors.

  • Place your feet hip-width apart or wider.
  • Your toes should be pointed slightly outwards, and your arms should be extended in front of you. 
  • Sit with your heels pressing towards the floor until your thighs are parallel to the ground. 
  • Repeat by driving through the heels and returning to the starting position.

Curtsy Lunge

For a round booty, you must work all sides of the glute muscles. The curtsy lunge works your gluteus medius, which is important for hip stability, as well as the quadriceps and hamstrings.

  • Begin by standing with your feet shoulder-width apart and your arms relaxed in front of you.
  • As if you were curtsying, step back with your right leg, crossing over the midline so your right foot falls diagonally behind you.
  • Push through your left heel and return to the beginning posture after a brief break.
  • Repeat the process with the other leg.
  • Perform three sets of ten repetitions with a one-minute rest in between.

Reverse Lunge

You'll need a bench for this combination technique. This works your quadriceps, glutes, and hamstrings, giving you more bang for your buck.

  • To start, stand 1-2 feet away from the bench.
  • Push into your heel and step up onto the bench with your right foot.
  • When your right foot reaches the bench, drive your left knee upward.
  • Return to the starting position by stepping back from the bench and dropping your left leg.
  • When your left foot lands on the floor, lunge back with your right leg. 
  • And then go back to the beginning of the routine.
  • With each leg, perform three sets of ten repetitions.

Step Up With Weights

The step-up, whether with or without weights, is a good way to work your legs, raise your heart rate, and keep your body strong. This helps you do things like carrying goods upstairs or climbing onto an elevated platform with ease.

  • For the weighted step-up, you'll need a strong step or box.
  • Begin by standing in front of the box, each hand holding a weight at shoulder height.
  • With your right foot, step onto the box, making sure your entire foot is on the box.
  • Bring the left foot up to meet the right by pressing through the right foot.
  • Start by stepping off the box with your right foot, then your left.
  • You can do alternating step-ups by switching which foot goes up first, or you can do 10 step-ups with the right foot and then 10 with the left.

a guy doing squats

Glute Bridge

This glute-targeting action does not put any strain on your lower back, unlike other leg workouts.

  • Begin by lying down on your back with your legs bent and your arms at your sides.
  • With your core, glutes, and hamstrings engaged, inhale and push through your heels, lifting your hips off the ground.
  • Return to the starting position after a little pause and squeeze at the top.
  • Three sets of 15-20 reps are recommended.


A barbell or a pair of dumbbells are typically used in a deadlift. Before introducing resistance, learn the movement with good technique and no weight.

  • Stand tall with your feet shoulder-distance apart and a barbell at your feet.
  • Make sure the weight plates stay in place.
  • Bend your knees and hinge forward at the hips.
  • Using an overhand hold, grab the bar.
  • Hands should be separated by roughly a shoulder width.
  • Stand tall and elevate the bar as you get fully erect, engaging your hips, glutes, and core.
  • To lower the bar, reverse the process by bending the knees and pulling the hips back.
  • Maintain a strong torso and a straight back.
  • Repeat the sequence and lift the bar once it reaches the floor.
  • Complete 7 repetitions.

Good Morning

This ideal morning leg workout for women improves the lower back while also working the hamstrings and core. Consult your healthcare practitioner for advice or modifications if you have lower back problems. Before adding a barbell, start with no weight and get accustomed to the appropriate form.

  • Stand tall with your feet hip-distance apart to set yourself up for a pleasant morning.
  • Placing a barbell on your shoulders and placing it on the trapezius muscle is a good idea. 
  • Make sure the weight plates are secured with a collar if you have added weight to the bar.
  • Bring the body forward and the hips back by bending the knees slightly and hinging at the hips (as if trying to shut a car door with your butt). 
  • Return to the starting position once your torso is parallel to the floor.
  • Do 10–12 repetitions.
  • To make this workout easier, use an unweighted pole or a barbell.

The Bulgarian Split Squat 

You'll need a bench or another raised surface to do a Bulgarian split squat. The quadriceps, hamstrings, and glutes are all targeted in this workout. This is a good leg workout for men and women.

  • Grip a light-to medium-weight dumbbell in each hand if you want to feel the burn. 
  • Split your shoulders and look away from a bench.
  • Ensure that your leg and foot are a lunge length ahead of you.
  • Lunge with your right leg until your right thigh is parallel to the ground, keeping your chest up. 
  • To preserve proper form, you may need to adjust the position of your right foot here.
  • Return to your starting point.
  • Perform 12 reps on each side.

Here are some lower-body workouts that need no equipment. You can try this at home.

Key Takeaway

Make sure you eat a well-balanced diet and exercise consistently to get the most out of this regimen. If you stick to this regimen and the rest of our recommendations, you should see results in a matter of months.

This article about lower-body workouts will help you achieve your fitness goal—the best leg and butt shape. Follow the guidelines, eat healthily, and live the life you have always desired.

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