Building a Bootylicious Booty: A Beginner's Guide to Lower Body Strength Training

It’s leg day boos, & I want to help you build strength in your lower body!

This includes strengthening your lower back, hips, glutes, & legs. Not only do people choose to strengthen their legs because they look toned, tight, & fit, but also because our legs do so much for us.

Building strength in your lower-body is functional, as we use our lower body to get us through so many everyday movements like walking our dog, navigating the grocery store, & being able to get on all fours to play with little kids. Plus, a strong lower body can help improve your posture & balance, & who doesn’t want to stand tall & confident?

Everyone can benefit from a strong lower body, & I’ll tell you how to get one with these simple movements. You don’t even need a weight for any of these exercises, but if you want an extra challenge, I am here for it!

Squats

+The squat is the KING of all lower body exercises. It works your quads, glutes, & even your core. To perform a proper squat, stand with your feet shoulder-width apart & your toes pointed forward. Keep your chest up & your back straight as you lower your hips back & down, as if you were sitting back into a chair. Make sure to keep your knees behind your toes & push back up to the starting position.

Lunges

+ Lunges are great for targeting your glutes & quads. To perform a lunge, step forward with one foot, & lower your hips straight down. Make sure your knee is directly above your ankle, & push back up to the starting position.

Glute Bridges

+ Glute bridges are great for targeting your glutes & lower back. To perform a glute bridge, lie on your back with your knees bent & your feet flat on the floor. Push through your heels to lift your hips up towards the ceiling, squeezing your glutes as you reach the top. Lower your hips back down to the starting position.

Calf Raises

+ Calf raises are great for targeting your calf muscles. To perform a calf raise, stand with your feet hip-width apart and your toes pointing forward. Rise up on the balls of your feet, then lower back down to the starting position.

I hope that you can add these exercises into your lower body exercise routine if you haven’t already!

The key to building strength in your lower body is to challenge yourself with heavier weights & more reps as you progress. Start with a weight that you can comfortably lift for about 12 reps & as you get stronger, increase the weight & reps.

Remember, the most important thing is to have fun & enjoy the process. Don’t be afraid to try new exercises & switch up your routine to keep things interesting. Also don’t forget to listen to your body & give it the rest and recovery it needs.

Happy lifting!

*The information in this article is intended to serve as a general guideline. Please consult your physician before beginning an exercise program to determine what is best suited for your individualized needs.*

– L