Best Lower Body Exercises to Build Strength and Conditioning

Regularly practicing the lower body workout, will help you to shape up your hips, butts, and legs by developing a stronger lean muscle mass. Also, when you regularly perform the lower body exercises, the muscles of your quadriceps, hamstring, calves, and glutes strengthen up too, which ultimately improves your overall body fitness and athletic performance. You can increase muscular endurance and can also improve your stamina as well. Similarly, If your lower body strength is strong, you will be able to perform the daily house chores easily.

If you have a weak lower body, you don’t need to worry about it, because there are various workouts and lifestyle modifications that will help you to build up strength and conditioning in your lower limbs.

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Today, I will describe various exercises that will help you to strengthen your lower body muscles. But make sure, to work out consistently, also don’t forget to focus on consuming a healthy diet and keep yourself hydrated too because dehydration will lead to inflamed, painful, and sore muscles.

Lunge with dumbbells.

If you are a beginner, you need to lift up dumbbells of lighter weight, and gradually when you become comfortable with lifting, you can add more weight gradually. Anyways, the lunge is the workout that will help you to build up the muscles of your core, quadriceps, and hamstrings. If you want to practice lunges with dumbbells, you need to stand on your feet, holding the dumbbells each in one hand. Make a strong grip, and hold up the dumbbells firmly, now start moving your arms on the sides of your body. Take a step in a forwarding direction, bend your right knee in a way that your right butt should be parallel to the floor. Similarly, your left heel will get over from the floor, and your left knee will also bend a bit, in order to assist the bending of your right butt. Now, by pushing your right heel, trigger your hamstrings, glute, and core muscles at the right side. Bring your right leg again, into the starting position. By switching to the other leg, repeat the exercise again, and make several repetitions.

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Split jumping.

Remain in a stunning position with your feet 2 to 3 feet separated, one of your legs should be in the leading position. Keep your body in an upright position, twist your legs and start lowering your body in a lunge stance. with sufficient power, jump to push the two feet off the floor. With split jumping, you can build up your leg, and glute muscles as it’s a plyometric exercise. Also, you can improve your cardiovascular health as well, when you start practicing split jumping on a regular basis.

Bridge workout.

The bridge workout helps you to make your leg and glute muscles stronger, and it also improves your body flexibility too. So, if you want to improve the strength of your core muscles, then you must add the bridge workout to your daily workout routine. If you want to perform the bridge workout, lie on the mat, with your feet on the ground and your knees slightly bent. Place your arms, and hands down on the floor. Now gradually start lifting your hips upward, so that your shoulders, hips, and knees should be in the straight position. By squashing your glute muscles harder, keep your Abs pulled in so that you can keep your back aligned during the workout. Hold on to the bridge position for a few seconds, and repeat the exercise again. Perform the exercise two to three times a week, to build up the strength in your lower body.

You can also add variations in the glute bridge workout, and make your exercising fun and challenging too. Ball glute bridge, single-leg glute bridge, glute bridge march, and glute bridge curls are several variations that you can add to your bridge exercise.

Front squats.

Front squats are considered the best workout if you want to develop strength in your lower body. You can build up the condition of your core muscles, can prevent yourself from several injuries, can perform your other exercises in an easier way, enhance your athletic performance, can improve the posture of your body, and can enhance strength in your hamstring, quad, and glute muscles too if you start practicing the front squats.