There are a plenty of lower-body bodyweight exercises — Standing Rainbow, Single-Leg Deadlift Extension, Side-Lying Power Kick, Kneeling Rear Attitude, Frog, apart from squats and lunges— targeting glutes, quads, calves, hamstrings, both the fast and slow twitch muscle fibers, hip stabilizers, and more. Here’s how to nail them.
A strong lower body will boost athletic performance, prevent injuries, and help increase overall fitness. Women tend to accumulate more fat in the lower body compared to men. Thankfully, you can strengthen your lower body with the right exercises. Regardless of what fitness goals may be, these bodyweight leg exercises will help build powerful, balanced leg muscles.
Kneeling Rear Attitude:
From an all fours position, bend elbows to the floor below shoulders and clasp hands together. Bend left knee behind right, curling left heel in closer to body, pointing toes. Lift left leg up behind your hip with the knee turning out to the side into a rear attitude position. Bend left knee back behind right. Do all reps on the first side, and then repeat on other leg. Do 20 to 25 repetitions for three sets.
Squat
The squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise. This version, which requires no weights or equipment (other than a chair, if desired) is great for beginners.
Side-Lying Power Kick
Lie on your right side, with right elbow bent under shoulder, lifting ribcage away from the floor with hips stacked and knees bent at 90 degrees in front of hips. Extend top leg straight in front of hip with foot flexed. Bend your knee into the chest, then press out through heel to extend leg straight. Do all reps on the right side, and then repeat on opposite side. Do 20 to 25 repetitions for three sets.
Frog:
Lie face down with knees bent and open to either sides, feet flexed, and heels pressed together. Bend elbows and stack hands so that you can rest forehead on top. Keeping your heels together, squeeze glutes and lift thighs off the floor. Lower yourself back to the starting position; repeat. Do 20 to 25 repetitions for three sets.
Weight deadlift
Barbell squats are a more intense version of squats, requiring more work from the largest muscles in the body, the glutes. It works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength.
Tips : Practice the squat without any weight to allow yourself to become comfortable with the movements.
