Lower Body Exercise List

There are a large number of ways to perform these movements. You can use low weight lots of repetitions, high weight with low repetitions, super set, or perform circuit type training. Not only can you adjust the style of training but you can adjust the type of tools used to complete the exercise. Tools include: Dumbbells, cables, bands, body weight or machines. You can perform the exercise using one arm or leg, alternating or even adjust arm positioning.

There are so many ways to train – I use bodybuilding.com Exercise Guides and Workout Database, magazines and YouTube to help me design my workout routines depending on my goals. Right now I am trying to build muscle but in a few months I will adjust my training and lean down while retaining as much muscle. Remember to switch things up every 6 to 8 weeks. Keep your body guessing by adjusting your style of training to fit your goals.

If you are not sure what some of the following exercises are copy and paste the name into the Exercise Guide on bodybuilding.com to find pictures or descriptions.

QUADS

Front Squat
Box Squat
Overhead Barbell Squat
DB Squat
Jump Squat
Pistol
Back Squat with Elevated Heel
Sissy Squat
Hack Squat
Hack Machine Squat
Static Lunges
Walking Lunges
Reverse Lunges
Reverse Lunge off a Box or Step
Jumping Lunges
Bulgarian Split Squat
Wall Sit (with or without weight)
Leg Extension
Side Lunges
Leg Press
Step Ups

HAMSTRINGS/GLUTES

Conventional Deadlift
Sumo Deadlift
Snatch Grip Deadlift
Trap Bar Deadlift
Rack Deadlift
Reverse Band Deadlift
Romanian Deadlift
Romanian Deadlift with Toes Elevated
Lumberjack Squat
Reverse Hyperextension
Glute Ham Raise
Good Morning
Cable One Legged Romanian Deadlift
Lying Leg Curl
Seated Leg Curl
Curl Band
Leg Curl Blast Strap
Leg Press with Feet High
Glute Bridges
Glute Bridge with Curl
Hip Extension on Swiss Ball
One Legged Hip Extension on Swiss Ball

CALVES

Standing Machine Calf Raises
Standing DB Calf Raises
Smith Machine Calf Raises
Donkey Calf Raises
45 degree Machine Calf Raises
Seated Machine Calf Raises
Seated Weight Plate/DB Calf Raises
Leg Press Calf Raises

LOWER BACK

Back Extensions
Reverse Hyper
Reverse Hyper on Swiss Ball
Supermans
Seated Good Morning
Back Extension on Glute Ham Raise Machine

Hope you try this work it is so fun and efficient without the need to really move around the gym.

If you have questions you can comment below. Please check back after tying it and let me know what you think.

By Kat|2023-03-31T18:51:19+00:00February 28th, 2018|Lower Body, Workouts|Comments Off

About the Author: Kat

Kathleen Tesori is a full time employee working for the United States Department of Defense. She is an IFBB Pro, Cover Model and sponsored athlete for Bodybuilding.com. Her desire is to motivate, educate and inspire people in their daily quest for living healthy fit. She likes to make the “balancing act” of working 40 plus hours a week, taking care of family while living healthy fit easier. She lives this “balancing act” every day and is a role model of how planning and structure makes it all come together. Kathleen lives in Salt Lake City, Utah and travels the world.

When I began my fitness journey I didn't know where to start. I found some of Kathleen's blogs, videos, and workouts. It has taught me…
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Kathleen has been my inspiration for some time. Last year, I began to do research on why my body was changing in every…
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I first came upon Kathleen Tesori while searching through Bodybuilding.com for a new workout to try. I started doing…
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her workout profile (which will kick BOOTY), for one because her physique is ROCKING and also she seemed to possess an authenticity that is hard to find in the realm of the fitness industry. Not only is she the real deal, but she is positive and encouraging, and always has great tips whether it’s a killer HIIT workout or a tasty recipe, she knows her stuff. Everyone should follow Kathleen!

Emily - Jackson, Mississippi

Kat is an AMAZING woman!
You'll quickly see that the first time you meet her! Her beauty is very obvious from the…
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outsidebut she is absolutely gorgeous on the inside. Her life experiences, wisdom and drive to over come challenges shines through in everything she does.

She is passionate, hard working, very knowledge, professional and organized. She helped me so much preparing for my first show NPC Figure Show by teaching me how to pose and find my inner confidence for the stage. She continues to help and motivate me and many others by the way she lives her life. She is truly inspiring!

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In all my life, I've never really had a 'famous' role model. There were people I thought were inspiring, but I've never faithfully followed…
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someone wanting to know their story and what changes I could make in my life to be more like them. And then along came Kathleen Tesori and forever changed my life. (Seriously!)

One night my husband and I were browsing the web for a fitness plan for me. He found Kathleen Tesori on bodybuilding.com and told me he thought I would like her plan a lot. I looked at it, found her on Instagram, and was hooked. I found my first famous role model. Getting into the fitness journey, I had so many questions. I had no idea where to start, what to eat; I was at a road block. I sent Kathleen an email asking for her opinions and advice, and her reply left me in shock. To be honest, I wasn't even expecting a reply! She was SO sweet about helping me find all of the answers to my questions, and made sure at the end of our conversation that she was there for whatever other questions I might have. Her knowledge in the fitness industry was just the beginning of my inspiration. It didn't take long to see the faith that Kathleen has, which is SUCH an important part of life. I KNEW I was following the right person. I knew this fitness icon I was so aspiring to be like was exactly the fit for me.

Although she may not realize it, Kathleen Tesori is really one of the biggest blessings in my life. With every post she makes, whether it be fitness or faithfulness, I find myself wanting to be better than I was yesterday. I find my motivation to be the absolute best I can be with no excuses. Kathleen Tesori has changed the way I value life in general, and I am forever thankful for her.

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Kathleen is in the fitness industry to inspire and deliver the message of good health and a dedication to fitness to as…
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many people as possible. Her professionalism, hard work, never-say-never attitude, knowledge and life experiences set her apart from others in the industry. She has the biggest heart and wants nothing more than to help others succeed and become their best self. Her infectious smile and dedication to family, friends and fitness is an inspiration to many!

Danielle - BodyBuilding.com

Lower Body Exercise List