This week’s blog post consists of the 10 best exercises for building our hamstrings, quadriceps and glutes. This list includes the barbell back squat, deadlift and numerous other exercise variations that can create highly desirable fit and curvy physiques. Also included in this post are the reps and sets as well as the visual demonstration of the exercises. This list is in no particular order, I hope that you enjoy these 10 lower body exercises!
Exercise #1: Barbell Back Squat
The barbell back squat is a compound lift that works the quadriceps, glutes, hamstrings, adductors, hip flexors, lower back and calves. Check out this post on the barbell squat to find out how to perform it properly.
Exercise #2: Elevated Kettlebell Squat
The elevated kettlebell squat mainly works the quadriceps and the glutes. In order to perform this exercise, you have to stand on two short benches or steppers while holding the kettlebell. You can then proceed to squat, aim to use as much range of motion from being in the elevated position. Aim to perform sets with reps of 8-20 for this exercise.
Exercise #3: Barbell deadlift
The barbell deadlift is another great compound lift that works the hamstrings, glutes, back, hips, core and traps. Check out my previous post on compound lifts to find out why this exercise is optimal for both hypertrophy and strength.
Exercise #4: Reverse Hack Squat
The reverse hack squat is another excellent compound lift that works the same muscles as the barbell back squat. The reverse position on this exercise places more of an emphasis on the glutes than the barbell back squat.
Exercise #5: Smith Machine Hip Thrust
The hip thrust is another excellent lower body compound lift on this list. This exercise mainly targets the glutes. Check out this great guide to glutes-training to optimize your glutes development.
Exercise #6: Goblet Squat
The goblet squat is an excellent exercise for building the lower body. It also mainly targets the quadriceps and glutes. Make sure to hold the dumbbell against your chest, proceed by initiating the movement for 3-4 sets ranging from 8-20 repetitions.
Exercise #7: Reverse lunge
The next exercise on this list is the reverse lunge. This exercise is great for developing the quadriceps and glutes. You can use dumbbells, a GHR, a barbell or just your bodyweight for this exercise. Perform this exercise for 3-4 sets of 8-12 repetitions.
Exercise #8: Dumbbell Deadlift
The next exercise on this list is the dumbbell deadlift. This exercise is great for developing the hamstrings and glutes. Perform this exercise for 3-4 sets of 8-12 repetitions.
Exercise #9: Split Squat
The next exercise on this list is the split squat. This exercise is great for developing the quadriceps and glutes. You will need a bench or a step-up to perform this one. Perform this exercise for 3-4 sets of 8-12 repetitions.
Exercise #10: Hamstring Curl
The final exercise on this list is the hamstring curl. This exercise is great for developing the hamstrings and glutes. You can use a GHR (like the one below), machine or towel for this exercise. Perform this exercise for 3-4 sets of 8-12 repetitions.
I hope that you guys enjoyed these 10 Best Exercises For Strong And Toned Legs, make sure to let me know what you thought about them in the comments below!