Lower Body Exercises

Deadlifts, one of my all time favorite workouts! This is a great lower body exercise as it works all of your major lower body muscle groups: Quads, Glutes, Inner Thigh, and Hamstrings. This exercise also works a few upper body muscles: Traps and Lats. Deadlift Modifications Based on your Fitness Level Beginner: Body weight, adding dumbbells…

Donkey Kickbacks focus on your gluteus maximus, the largest of the three glute muscles and the majority of your booty! Donkey Kickback Modifications Based on your Fitness Level Beginner: Body weight Intermediate & Expert: Using a fitness band Get down on all fours and position your hands under your shoulders and your knees under your hips. If…

Side lunges not only work your glutes but they also work your hamstrings, quads, and inner thigh muscles. Side Lunge Modifications Based on your Fitness Level Beginner: Body Weight Intermediate: Dumbbells Expert: Dumbbells and fitness band around your lower thighs, just above your knee. Grab a pair of dumbbells with your palms facing each other. Stand tall with…

Dumbbell Swings similar to kettlebell swings. They both target your glutes, thighs, and core muscles, improving lower body strength and stability. Dumbbell Swing Modifications Based on your Fitness Level Beginner, Intermediate, & Expert: All levels will want to use a dumbbell or kettlebell. For each fitness level you will want to pick a weight that is…

Thrusters are a fantastic total body workout, they hit all your major muscle groups: Glutes, Legs, Core, and Arms. Thrusters Modifications Base on your Fitness Level Beginner: Body Weight Intermediate: With Dumbbells Expert: With dumbbells and fitness band around your lower thigh, just above your knee Stand with your feet shoulder-width apart. Hold a pair of dumbbells just…

Reverse Lunges are one of my favorite alternatives to your standard lunge because it gets that booty just a little more than the standard lunge. Working the hamstrings, quads, glutes, and calves. Reverse Lunge Modifications Based on your Fitness Level Beginner: Body Weight Intermediate: With Dumbbells, one in each hand Expert: With Dumbbells, one in each hand and…

Hip Thrusts are a glute exercise designed to help improve your strength and power. Hip Thrusts Modificatons Based on you Fitness Level Beginner: Body weight Intermediate: Using the heaviest resistance fitness band around your lower thigh, just above the knee Expert: Combine the resistance fitness bands with a dumbbell or weight placed on your lower abdomen, and increase…

Sidesteps work that booty and are also a great way to strengthen your hip abductors. Side Step Modification Based on your Fitness Level Beginner: Use the lightest resistance fitness band around your lower thigh, just above the knee Intermediate: Use the medium resistance fitness band around your lower thigh, just above the knee Expert: Use the heaviest resistance…

Squats target your thighs, quads, and hamstrings, as well as your glutes. However it is very important to focus on a tight core while completing the squat movement to prevent lower back injury. Squat Modifications Based on your Fitness Level Beginner: Body weight Intermediate: Holding a heavy dumbbell center, at waistline. Expert: Holding a heavy dumbbell at waistline…