15 Lower-Body Leg Exercises for a Stronger, Healthier Lower Half

Lower-Body Exercises

Fifteen Lower-Body Leg Exercises for a Stronger, Healthier Lower Half

Are you looking for exercises to strengthen and improve your lower half? From calves to glutes, we’ve compiled a list of fifteen lower-body workouts to help you SWEAT, tone up, and enhance your health.


Squats are a classic go-to when it comes to any leg workout. Not only do squats help develop strong quadriceps, they also do wonders for your back, thighs, and abdominals.


Step-ups are simple and straightforward, but they can pack a serious punch. As you step onto a stair or bench and raise your other leg, you’ll be sure to feel the burn in your quads, glutes, and hamstrings.


Lunges are another classic staple in any leg workout, targeting your quads and hamstrings. To maximize the effectiveness of your lunge, be sure to keep your form in check and your back straight throughout the movement.

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Stationary Lunges

Stationary lunges are a bit different from the standard lunge, as you’ll be taking an extra-long step forward, as if you’re about to walk down a flight of stairs. Stationary lunges are great for building muscle strength and stability in your lower half.


Knee-ups are a great way to target your quads, calves, and inner thighs. To do a knee-up, start in a lunge position with your back foot on a low bench or step. Do a jump squat, pushing off the back leg to bring your knees up.


Hops are a great way to target your calves and glutes and to help elevate your heart rate. To do a hop, start standing with your feet about hip-width apart, and then move onto the balls of your feet and hop forward. You can do sets of five-second or ten-second hops to work up a satisfying sweat.

Donkey Kicks

Donkey kicks are an oldie but goodie that target your butt and hamstrings. To do a donkey kick, start in a tabletop position and extend one leg straight up towards the ceiling. Your toe should be pointed throughout the movement.

Wall Sits

Wall sits are an incredible way to work up your quadriceps, calves, and abs. As the name implies, all you need to do to execute a wall sit is place your back against a wall, and slide your body down until your legs and back are at a ninety-degree angle.

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Calf Raises

Calf raises are an essential way to warm up your legs and improve your ankle mobility. All you need to do to execute calf raises is stand in one place with your feet hip-width apart, and then raise up on to the balls of your feet.

Weighted Lunges

If you’re looking to kick it up a notch, weighted lunges are a great way to add more intensity and resistance training to your leg workout. Holding a weight in each hand, you can do the same lunge movement as you would without any weights, just be sure to keep your back straight.

Plank Leg Lifts

Plank leg lifts are an amazing way to strengthen your core and glutes simultaneously. To execute, start in a plank position, and then lift one leg straight up and hold for a few seconds. You can even add a medicine ball between your legs to add extra resistance.

Jumping Jacks

Jump out of the past and into the present with a good ol’ fashion set of jumping jacks! This classic cardio move is amazing for toning your butt, thighs, and calves. Plus, they’re sure to get your heart rate up and make a great warmup exercise.

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Spiderman Lunges

Spiderman lunges are a great way to inject a bit of fun and play into your workout routine. To do a spiderman lunge, start in a squat position and jump forward into a lunge position, adding a big arm sweep in the air as you do. The arm swoop will help you stay in the lunge longer, targeting your legs and stretch your upper body.

Glute Bridge

Rounding out our list of fifteen leg exercises is the glute bridge. Simply start on your back with your feet flat on the floor and push up through your heels to create a bridge with your body. The glute bridge is a great way to specifically target and isolate your glutes.

Good Bye, Lower-Half Weakness! Hello, Healthy Legs!

With the right combination of these fifteen lower-body workouts, you’ll be well on your way to having a stronger, more healthful, and toned legs. So, go out and get moving! Your lower half could use the exercise.

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