An effective lower body workout targets all of the muscles of your bottom half--gluteals, quadriceps, hamstrings, abductors, adductors and calves--from various angles. This ensures a balanced and shapely appearance as well as functional strength. Add weights or power for even greater results.
Butt & Thighs
Recruit your gluteal muscles, quadriceps and hamstrings with squats, a powerful and effective lower body exercise. Proper form is key to getting the most benefit and avoiding muscle imbalances. Stand with feet shoulder-width apart and toes pointing forward. Lower your hips toward the floor as if sitting in a chair. Keep your abdominal muscles in and ensure your knees do not cave inward or veer outward. Press through your heels as you return to standing position. Perform 8 to 12 repetitions.
After you've mastered the basic squat, bump it up with squat jumps. Everything is the same but instead of rising slowly from the squat position, spring upward and jump, landing just behind the balls of your feet. Flexing a muscle before performing the move increases the power of the jump, according to the American Council on Exercise.
Outer Thighs
Work your leg abductors--the muscles the run along the outer portion of your thighs--with these long lever lifts. Lie on your side with your head propped in your bottom hand and both legs extended. Bend the bottom leg for greater stability and to protect your lower back. Raise the top leg and lower it slowly, with control. Repeat. Roll to the other side and repeat 8 to 12 repetitions on each side.
Advanced: With the top leg raised, point and flex your foot 10 times.
Butt & Inner Thighs
Target your gluteals and inner thighs with this small movement that has big results. This exercise utilizes isometric contractions, which means holding a position with little joint movement. To begin, lie on your back with knees bent at a 90 degree angle and heels balanced on a workout bench or low chair. Raise your hips off the floor, tighten your gluteal muscles and press your knees together. Pause and repeat 20 to 25 times.
Place an eight- or 10-pound weight on your hips to add resistance.
Calves
Bulk up the strong calf muscles by performing this simple exercise. Stand with feet hip width apart and then rise onto your toes. Lower and repeat. For even greater challenge, hold weights on your shoulders.
To target the calves from a different angle, turn your toes out and place your legs in a wide stance. Rise onto your toes as you perform a basic plie movement.
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