Below are my absolute favorite lower body stretches perfect after any workout. Include a mix of the big three lower-body movement patterns (squats, hip hinges, and lunges). And they would most likely be able to rattle off a list of the usual ones: squats, lunges, push-ups, planks, glute bridges and maybe a few others. Squat down and slowly raise both your heels off the floor. Raise them again. Raise your body and get back to the starting position. Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Holding a dumbbell in your left hand, stand with the ball of your left foot on an elevated surface, with your left heel hanging off. Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position. Tip: We’ve divided these lower-body exercises by major movement pattern (aka the squat, the hip hinge, and the lunge) to make it even easier to design a new lower-body workout. Make sure your tailbone is touching the floor. Repeat, this time stepping forward with your left foot. Your feedback helps us serve you better and maintain a long-term relationship with the most important people in our business – you. Place your left foot in the front and repeat the same. Extend your hands in front of you, with the palms facing down. Stand with your upper back, lower back, and hips against a wall. Get creative with these slimmers. Braun offers these extra tips for scheduling your lower-body workouts: The right weight for lower-body exercises will be different for everyone. Pause, and then lower your body back to the starting position under control. Lower the weight back to the floor. Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor, lowering the weight as you step your left foot behind you. Here's one that should help: Leg Obliterator Drill This simple drill works well as a finisher for a sprint or running workout. Women tend to accumulate more fat in the lower body compared to men (1). Gender differences in fat metabolism, Current Opinion in Clinical Nutrition and Metabolic Care, US National Library of Medicine, National Institutes of Health. Keeping your back flat and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground. Lift your right leg off the floor and start drawing a circle with the tip of your right big toe. Push yourself all the way up with the same speed you squatted down. Bend the elbows and lower body toward the floor until elbows are at 90-degree angles. Right before your right foot touches the left, raise it again. With each piece of content we produce, our goal is to provide you with actionable, digestible, and accessible information you can trust. Pick up the weight and, using upper back and shoulders, perform a row, pulling the weight up toward your right ribs. Target – Quads, hamstrings, calves, and glutes, Target – Glutes, quads, hamstrings, and calves, Target – Glutes, quads, hamstrings, adductors, and calves, Target – Adductors, glutes, quads, hamstrings, and calves, Target – Calves, adductors, glutes, hamstrings, and quads, Target – Quads, hamstrings, glutes, and calves, Target – Adductors, abductors, hip flexors, glutes, quads, hamstrings. Your right hand should lower down as it holds the band, and your left arm can be out to the side for balance. Precautions: See your doctor if you have any injuries, illnesses, or other medical conditions. Lift your right foot and knee off the floor. Click here for additional information . Start on all fours with a weight near your right hand. Here, we’ll help bridge that gap so you can become a pro at training the muscles in your lower half.