Many individuals desire to have a toned lower body. Focusing on toning your legs, butt and thighs is an excellent way to develop lower body strength, enhance performance and maintain overall health. The muscles of the lower body include your quadriceps, hamstrings, gluteus maximus and hip flexors, extensors, adductors and abductors. Lower body exercises target these muscles as a unit which makes the exercise routine very functional. The more you mix and match the exercises the less likely you are to become bored or develop overuse injuries, according to the American Council on Exercise. The exercises below can be completed with little to no equipment and in the privacy of your own home.
Bent Knee Deadlift
Stand with your feet shoulder-width apart and knees slightly bent. Keep your core engaged, shoulders relaxed and stand tall. Hold a dumbbell in each hand, exhale and hinge at your hips no more than 90 degrees. Push your buttocks back. Focus on looking forward and keeping your back flat. If you have tight hamstrings or a tight lower back, bend your knees more to increase your mobility. Inhale and return to the start position. Complete three sets of 10 repetitions. You should feel this primarily in your lower back, hamstrings and glutes.
Step Ups
Facing a fitness step block or a set of stairs, hold a dumbbell in each hand. Keep your core engaged, shoulders relaxed and feet hip-width apart. Focus on placing your feet in the middle of the step, step up with your left foot followed by your right foot. Once balanced on top of the step, step down first with your left foot and then with your right foot. To advance, increase the speed at which you complete your step ups. Complete three sets of 30 seconds to one minute.
Clock Lunge
This is an excellent exercise to challenge your balance and lower body strength. Start with feet shoulder-width apart and hands on your hip. Lunge forward with your right leg, bending your left knee at a 90-degree angle. Return to the start position and lunge to the right side leading with your right leg. Keeping your left leg straight, push your buttocks out and extend your chest. Return to the start. Perform a backward lunge with your right leg bending both your right and left knees at 90-degree angles and return to the start. Complete all repetitions on the right side before performing on the left side. Perform three sets of five repetitions in each direction for both sides.
Single Leg Bridges
Relax on your back with your knees bent and soles of your feet on the floor. Extend your right leg into the air. Contract your glutes and core muscles. Lift your hips as high as comfortable and hold for one to two seconds. Repeat all repetitions for your right leg and then repeat on your left side. Complete three sets of 10 repetitions for each side.
Single Leg Squat
This exercise is an advanced version of the traditional body weight squat exercise. Start with your feet hip-width apart. Engage your core by keeping your back straight and chest extended. Your hands can be placed on your hips or extended from your chest. Raise your right foot approximately 6 in. off of the ground. From this position, slowly lower yourself into a squat position by pushing your buttocks back. Hold this position for one to two seconds. Return to the start position. Complete all repetitions on this side before moving to the other side. Perform three sets of eight repetitions on each side.
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