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15 Exercises To Strengthen And Tone Your Lower Body At Home

15 Exercises To Strengthen And Tone Your Lower Body At Home January 4, 2018

Toned and strong thighs, calves, and buttocks are not God’s gifts (neither Santa’s). And you don’t need to hit the gym to strengthen your lower body; you can do it at home. Strong legs and buttocks not only make you look proportionate but also improve your posture, make everyday tasks easier, and are a sign of good health. So, let’s see how you can shed the lower body flab and tone up with these effective exercises.

Top 15 Lower Body Workouts

Here are the top 15 exercises that will strengthen your entire lower body – calves, thighs, and butt.

1. Full Squats

1. Full Squats

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Target – Glutes, quads, hamstrings, and calves.

Steps To Do Full Squat

  1. Stand with your feet shoulder-width apart, back straight, and shoulders rolled back. Keep your core engaged.
  2. Lower yourself by flexing your knees till your butt is just inches off the ground. This is the full squat.
  3. Make sure your knees are behind your toes and your back is not hunched.
  4. Push yourself all the way up at the same speed you squatted down.
  5. Repeat the exercise 15 times.
  6. For the weighted version, grab a dumbbell in each hand by your sides. Keep the weight heavy.

Sets And Reps – 3 sets of 12 reps

2. Box Jumps

2. Box Jumps

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Target – Glutes, quads, hamstrings, and calves.

Steps To Do Box Jumps

  1. Stand in front of a 1 or 2 feet tall wooden or plastic box with your spine erect and shoulders rolled back. Keep your abs tight.
  2. Jump with force on top of the box and land in a partial squat pose.
  3. Jump back on the ground. Repeat the motion 10 times.
  4. Beginners who find jumping onto the box very difficult should start with stepping onto the box and stepping down from the box.

Sets And Reps – 3 sets of 10 reps

3. Single Leg Squat

3. Single Leg Squat

Target – Glutes, quads, hamstrings, and calves.

Steps To Do Single Leg Squat

  1. Stand straight and lift your right leg a few inches off the ground. Don’t bend the knee and keep your foot in front of you.
  2. Balancing your body on your left leg, flex your left knee, and slowly lower your body. Go as low as you can without disturbing your balance.
  3. Slowly raise yourself, but do not set your right foot back down.
  4. Repeat the move 8 times and then lower your right leg.
  5. Repeat the same with the other leg.

Sets And Reps – 3 sets of 10 reps

4. Squat Jump

4. Squat Jump

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Target – Glutes, quads, hamstrings, adductors, and calves.

Steps To Do Squat Jump

  1. Stand with your feet apart and muscles tightened. Squat down.
  2. Push yourself from the position with a force that you jump off the ground while raising yourself.
  3. Squat and jump up – this is the motion to be repeated. Do it 10 times.

Sets And Reps – 3 sets of 10 reps

5. Plié Squats

5. Plié Squats

Target – Glutes, quads, hamstrings, adductors, and calves.

Steps To Do Plie Squat

  1. Stand with your feet a little more than shoulder-width apart.
  2. Turn your toes outwards in opposite directions.
  3. Hold a dumbbell in each hand.
  4. Lower yourself by bending your knees.
  5. Raise yourself back to the original position.
  6. Repeat the move 15 times.

Sets And Reps – 3 sets of 15 reps

6. Deadlifts

6. Deadlifts

Target – Glutes, quads, hamstrings, adductors, calves, and lower back.

Steps To Do Deadlifts

  1. Stand with your feet together, abs tight, back straight, and shoulders rolled back.
  2. Take a dumbbell in each hand and move them in front of you.
  3. Keeping the back straight, bend from your waist.
  4. Bend to half and then rise.
  5. Do this 15 times.

Sets And Reps – 3 sets of 15 reps

7. Side Lunge

7. Side Lunge

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Target – Adductors, glutes, quads, hamstrings, and calves.

Steps To Do Side Lunge

  1. Stand with your feet wider than shoulder width apart.
  2. Shift more of your weight on your left side and bending that knee, lower yourself to that side.
  3. Straighten and repeat the motion with the right side.
  4. Do both sides 10 times each.

Sets And Reps – 3 sets of 10 reps

8. Calf Raises

8. Calf Raises

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Target – Calves, quads, and hamstrings.

Steps To Do Calf Raise

  1. Stand with your feet apart, shoulders rolled back, and spine erect. Your toes must point forward.
  2. Lift your heels off the floor such that your weight is on the balls of your feet.
  3. Lower your heels, but do not touch them to the ground.
  4. Repeat the motion for a minute and then lower your heels to the ground.
  5. For the next step, turn your feet outwards in opposite directions, such that they are placed diagonally and the toes are pointed outwards.
  6. Do the raises in this position for 40 seconds. Lower your heels to the floor.
  7. The third step would be to turn your toes inwards.
  8. Do the raises in this position for next 40 seconds.

Sets And Reps – 3 sets of 10 reps

9. Hamstring Curls

9. Hamstring Curls

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Target – Hamstring, quads, glutes, lower abs, lower back, shoulder, and calves.

Steps To Do Hamstring Curls

  1. Get down on your hands and knees. Keep your back straight and abs tight.
  2. Lift your left leg and straighten the knee. Your left leg is in a straight horizontal line with your spine and core.
  3. Curl your leg from your knee so that your lower leg becomes perpendicular to the upper leg and core.
  4. Straighten it again.
  5. Do it 10 times.
  6. Repeat the same with the other leg.

Sets And Reps – 3 sets of 10 reps

10. Mountain Climbers

10. Mountain Climbers

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Target – Glutes, abductors, adductors, quads, hamstrings, lower abs, calves, and shoulders.

Steps To Do Mountain Climbers

  1. Assume the plank position. Keep your core tight.
  2. Bend the right knee and bring the foot forward near your hips. Keep your left leg straight.
  3. Keep your elbows straight and arms strong as they are going to support most of your weight.
  4. Jump and bring your left foot forward and keep your right leg straight at the same time.
  5. Keep alternating your feet and repeat the exercise 15-20 times.

Sets And Reps – 3 sets of 15 reps

11. Bridge

11. Bridge

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Target – Glutes, abductors, adductors, quads, hamstrings, lower abs, calves, and shoulders.

Steps To Do Bridge

  1. Lie down on a mat. Keep your hands close to your body, palms facing down, legs flexed, and feet flat on the floor.
  2. Keeping your core engaged and gazing at your knees, push your buttocks up towards the ceiling. Support your body with your feet and upper back.
  3. Hold this pose for a second. Exhale and lower your buttocks.

Sets And Reps – 3 sets of 10 reps

12. Glute Kickback

12. Glute Kickback

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Target – Glutes, abductors, quads, hamstrings, lower abs, and shoulders.

Steps To Do Glute Kickback

  1. Assume the Cat Pose with your palms and knees on the floor, spine neutral, and toes touching the floor.
  2. Supporting your body on your knees and palms, lift your right leg and simultaneously raise it behind and extend it straight.
  3. Hold this pose for a second. Exhale and bring your leg back to the starting position.
  4. Repeat with the other leg.

Sets And Reps – 3 sets of 15 reps

13. Goblet Squat

Target – Glutes, adductors, quads, hamstrings, lower abs, and lower back.

Steps To Do Goblet Squat

  1. Stand with your legs slightly wider than shoulder-width apart.
  2. Hold a 5-pound dumbbell with your hands, close to your chest. Keep your shoulders pinched back and back straight and look straight ahead.
  3. Exhale and push your buttocks out as you lower your body into a squat. Make sure your knees are in line with your ankles and don’t overshoot your toes.
  4. Inhale and get back up to the starting position.

Sets And Reps – 3 sets of 10 reps

14. Lying Side Leg Raises

14. Lying Side Leg Raises

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Target – Adductors, abductors, quads, hamstrings, lower abs, and calves.

Steps To Do Lying Side Leg Raises

  1. Lie down on your right side. Lift your upper torso by flexing your right elbow and balancing your body on your forearm. Your left arm should be placed on your waist and your left leg on your right.
  2. Raise your left leg laterally and again lower it.
  3. Do this by lying on your left side as well.

Sets And Reps – 3 sets of 12 reps

15. Inverted Inner Thigh Openers

Target – Adductors, abductors, quads, hamstrings, and lower abs.

Steps To Do  Inverted Inner Thigh Openers

  1. Lie down on your back. Keep your hands to your side, palms facing down, knees flexed, and feet flat on the floor.
  2. Extend your right leg up at 60 degrees from the ground. This is the starting position.
  3. Inhale and move your right leg to your side. Do not move your torso.
  4. Exhale and bring your right leg back to the starting position.
  5. Do the same with the left leg as well.

Sets And Reps – 3 sets of 15 reps

These are the 15 best and effective lower body strengthening and toning exercises. Do these to see a significant improvement in your posture, muscle tone, and ability to carry out day to day tasks. Remember not to overdo these exercises. Also, eat healthy and get proper rest. Take care!

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