Lower Body Workout For Both Women And Men

Add some muscle mass and give strength to your legs with this lower body workout tailored for both women and men and split in such a way that it covers all of your lower body muscles. Make sure to get a sufficient amount of protein to support your inevitable muscle gain.

Lower Body Workout 1

1. Squats

Do 3 sets of 6-8 reps with 2-3 minutes rest between sets.

Any version of barbell back squats will do. If you are just starting and a barbell is too heavy for you or you feel that you can’t keep your balance, use dumbbells for a lower weight. Try goblet squats, sumo squats or stiff legged squats if you like.

2. Split Squats

Do 3 sets of 8-10 reps with 2-3 minutes rest between sets.

Start with a dumbbell if you haven’t done split squats or lunges before since it is easier to balance yourself.When you are ready, switch to a barbell to improve coordination.

3. Barbell Glute Bridge

Do 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Start with a dumbbell if you are not strong enough to do the required amount of reps and sets with the heavier barbell.

4. Laying Leg Curls

Do 3 sets of 10-12 reps with 1-2 minutes rest between sets.

5. Seated Calf Raises

Do 4 sets of 10-12 reps with 1-2 minutes rest between sets.

You can switch between different toe positions, in and out.

Lower Body Workout 2

1. Romanian Deadlifts

Do 3 sets of 6-8 reps with 2-3 minutes rest between sets.

Grab the barbell with a double overhand grip instead of a mixed grip and switch to mixed if you find it harder to hold the barbell after adding more weight.

2. Leg Press

Do 3 sets of 10-12 reps with 1-2 minutes rest between sets.

It is preferable to use a 45 degree press, but a horizontal one will do if your gym doesn’t have one. You can mix it up a little by using one leg at a time.

3. Pendulum Quadruped Hip Extension

Do 3 sets of 8-10 reps with 1-2 minutes rest between sets.

4. Seated Leg Curls

Do 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Make sure to keep your lower back from arching when pushing down.

5. Standing Calf Raises

Do 4 sets of 6-8 reps with 1-2 minutes rest between sets.

The standing calf raises can be done with a barbell or dumbbells, just make sure to focus and keep your balance.

As you can see from both lower body routines, each is focused on the most effective compound exercises with an appropriate amount of isolation exercises as well.  You will have to perform fewer reps for the compound movements but the weight will be higher than for the isolation exercises. Moreover, there is a good balance between opposing movement patterns which will ensure that both sides of your body will be used and every muscle (from quads to calves) will get a proper workout.

Perform these 2 sets of exercises once a week each, making sure to give yourself 2-3 days of rest time in which your muscles can recover and be ready for your next lower body workout.

You also have the option of incorporating your core training during lower body workout days. In this case make sure to work your lower back with weighted hyperextension, your obliques with dumbbell side bends or Russian twists and your anterior abdominal wall with any type of crunches or leg raises.

Make sure to keep good form and gradually increase the weight you lift as you progress. Focus on you lower body workout and healthy eating habits and watch those muscles grow.

Lower body workout

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