5 Best Lower Body Gym Exercises for Strength & Glute Growth
- Alexa Birch
- Apr 23
- 10 min read
Updated: 6 days ago
Introduction
I have been working out since I was in middle school, and my workouts have undergone significant changes since then. I recently made another adjustment to my split and workout routine, and I have been noticing improvements in the appearance of my lower body.
If you haven't heard of Fitbod, I would highly encourage you to download the app and try it! I have been using it since September 2020, and it has made my fitness journey so easy and stress-free. You can create a gym profile and customize workouts based on the available equipment you have access to, your training goals, fitness experience, exercise variability, workout duration, training split, and whether you want to include timed intervals, circuits & supersets, cardio, or warm-up/cool-down exercises. The app includes videos for every exercise, and you can indicate whether you want a certain exercise to be recommended more, less, or not at all. You also have access to a personal trainer in the app! I really cannot promote this app enough! I'll link it right here.
As I said, I recently made a change to my workout routine and training split. I switched from a Push/Pull and Lower Body split to an Upper/Lower Body split.
Push muscles are a group of muscles responsible for pushing movements. These include: chest, shoulders, triceps, and front delts.
Pull muscles are a group of muscles responsible for pulling movements. These include: back, biceps, and rear delts.
In an Upper/Lower Body split, all the upper-body muscles, like the ones I just listed, are grouped into one workout, often in the form of compound exercises. The other half of the split consists of all the main lower-body muscles, such as glutes, hamstrings, quadriceps, and calves.
The reason for this change is that I want to dedicate more days in the week to work on my lower body. Previously, I was working out my upper body three times a week and my lower body only twice a week. With the change, it's flipped. In the last couple of months, I have noticed my lower body, particularly my glutes, grow in size and shape. I have noticed improvements in strength and stability as well.
I have some issues with my knees due to years of playing volleyball and participating in track, but other than a little soreness after particularly heavy workouts, they've been completely fine. I think the increase in days is actually making them stronger. That, and the dynamic stretches I do before my workouts.
It is so important to have a consistent workout routine. I notice that when I am not consistent in the gym, my mind feels more scattered, and my mood suffers. Not only does a consistent and sustainable workout routine have a positive impact on the physical body, but it also has a positive impact on the mind. Although my workout routine has changed countless times since I first started this fitness journey, fitness has always been a priority in my life.
If you’re trying to build a stronger lower body but don’t know which exercises actually matter, it can feel overwhelming walking into the gym.
Instead of trying to do everything, focusing on a few foundational movements can help you build strength, improve consistency, and see real progress.
Here are 5 lower body exercises that form the foundation of a strong, balanced routine.
1. Barbell Back Squats (Best for Overall Lower-Body Strength)
Back squats target quadriceps, hamstrings, glutes, inner thighs, and calves. They also require you to engage your core, shoulders, and lower back. They are foundational to a strong body because:
They strengthen the muscles that help you walk, run, jump, and lift.
They strengthen your core which helps with balance and stability, as well as movement.
They improve bone density which is vital as we age.
They strengthen your posture which helps to prevent pain.
They also help with mobility and coordination.
Source: www.synergyrabilitation.ca
Here are the keys to good squat form:
Grip the barbell comfortably – this will typically be a little wider than shoulder-width, and bring your shoulder blades together.
Place the barbell on your trapezius muscles (not your neck) or a little lower for low bar squats.
Stand shoulder-width apart for regular squats, a little further apart for sumo squats and closer together for narrow squats. Each variation targets your muscles differently.
Engage your core and inhale, keeping your chest pointing forward to maintain a mostly upright position.
Make sure the balls and heels of your feet are firmly planted. You can point your toes out slightly to help with mobility.
Decend slowly, bending your knees and pushing your hips back until you come to a sitting position. It's okay if your knees push out over your toes a bit, as long as your feet remain planted firmly on the ground. At the end of the movement you should be at least parallel to the ground.
Keep your torso upright and ascend to your starting position while you exhale, pushing through your feet. It's not necessary to focus on squeezing your glutes as this can increase injury risk. The most tension on your glutes is at the bottom of the movement, not the top.
Source: womenshealthmag.com
At some point I had completely removed barbell back squats from my workouts because I had a different strength training focus and was mainly doing isolated movements. I decided to reintroduce them into my routine and now make them a staple because they are a great compound movement that work several muscles at the same time and help to improve my posture, core strength, balance and stability. They do require more energy than some other exercises, but I believe the benefits are worth it. In addition to wanting to grow and shape my glutes, I've been wanting to grow my thighs (thick thighs save lives lol) as well, so I've been mainly doing narrow squats to shape the outside of my thighs and give me a bit more shape.
2. Romanian Deadlift (Best for Glute & Hamstrings)
There are many variations of deadlifts, but my favorite is the Romanian Deadlift (RDL). They can be done with a barbell (shown below) or with dumbells. I switch back and forth between both, but if you struggle with stability or making sure the weight is evenly distributed, use a barbell. RDLs target the hamstrings, glutes, and lower back, essentially the entire posterior chain. It's a safer way to strengthen your lower back muscles while also working your core.
Here are the keys to good form for RDLs:
Grip the barbell just outside of hip width apart. It is recommended to use a pronated grip (palms facing downward) rather than a mixed grip to avoid any muscular imbalances (if you need to use a mixed grip just make sure to alternate between sets). You can use straps if you find that grip strength is a limiting factors.
Stand upright with the barbell touching your thighs – your feet should be hip width apart.
You want to maintain a neutral spine while doing this movement so squeeze your shoulder blades together. In the same way you would do with a squat, inhale and hold your breath and brace your core. This helps to protect your back.
Hinge your backwards while slowly lowering the barbell toward the ground. Your knees will flex slightly. The barbell should be as close to your body as possible while maintaining a straight line from the top of the movement to the bottom of the movement.
When you stop the movement depends on your particular physiology, but a good stopping point is when your back reaches parallel and/or you have reached maximum stretch in your hamstrings. Maintain a neutral spine all the way through the movement to protect your spine (don't look up, but look straight ahead).
Drive your heels into the ground and follow the same straight up and down path back to standing, pushing your hips forward and shoulders back. Do not overextend your back by squeezing your glutes and hamstrings at the top of the movement. Since the work in done at the bottom of the movement (hamstring stretch), squeezing at the top of the movement is unecessary and can lead to injury.
I really like RDLs because they provide a really good stretch for the hamstrings in the lengthened position. It also targets the glutes which is a focus area for me currently. I usually get a great pump from them too!
3. Hip Thrusts (Best for Glute Growth)
Hip thrusts are game changers for glute development. As with many exercises, there are different ways to perform them, but the most common is barbell hip thrusts (see other variations below) Personally, I use a glute driver or hip thrust machine so that I don't have to bother with the set-up, but choose which variation works best for you!
Hip thrusts mainly target the glutes, but they also activate the hamstrings. You might also feel some activation in your abductors and quadriceps, which help to stabilize your movement. Hip thrusts also positively impact your ability to perform other exercises such as squats or deadlifts. They help to improve overall lower body strength and functioning.
Here are the keys to good form for hip thrusts:
Sit with your back against a bench. The bench should rest right under your shoulder blades (or close enough). If the bench is too high, place something under your butt to raise your height.
Roll the loaded barbell over your legs and thighs until it rests on or hovering above your hips. If you find it hard to roll the barbell over your thighs, place plates under the loaded plates to provide more clearance space. Use a squat sponge, foam pad, or folded yoga mat to protect your hips. No bruised hips here!
Keep your shoulder down while gripping the bar. Do not shrug your shoulders! Hold the bar firmly in place so it does not slide down your thighs or press into your stomach.
Bend your knees and move your feet backward and toward your butt. You want to ensure that when you thrust, your shins are vertical. It might take some time to find the best position. Keep a neutral neck position.
Take a deep breath, brace your core, and drive through your heels (without raising your toes off the ground). Lift the barbell off the ground using a fluid motion. Lift with your glutes and not your back or hamstrings.
At the top of the movement, squeeze your glutes hard and push your hips up. You want your torso to be parallel to the ground. Don't overextend your back as this can cause pain and lead to injury.
Lower the weight to the ground while keeping tension on your glutes. Depending on your preference, you can touch the weight to the ground before starting your next rep or pause in mid air and then lift the barbell back up.
Once I learned about hip thrusts and started including them in my workout routine they have been a constant staple. Your glutes will thank you!
4. Cable Kickbacks (Best for Glute Isolation & Activation)
Cable Kickbacks are a great accessory movement to improve the shape of the glutes and stability of the hips. They are great for creating and shaping that gluteal "shelf". Although they mainly target the Gluteus Maximus, you will likely feel this exercise in your hamstrings as well. Cable Kickbacks are a variation of the Cable Hip Extension which allow you to load more weight while increasing your range of motion.
Here are the keys to good form for cable kickbacks:
Adjust the cable until it is at ankle height or the lowest position on the cable system.
If you have an ankle strap then attach it to the cable as well as your ankle. If not, you can use a handle attachment around your heel.
Stand facing the cable machine and bend over until your torso is almost parallel to the ground. Hold on to the machine or another stable surface for balance. Keep your spine neutral by engaging your core.
Keep a slight bend in your knees as you slowly swing your leg backward and upward until you cannot keep a neutral spine. Pause at the top of the movement. Avoid twisting or tilting your body as you do the movement. Keep your hips square to the machine.
Slowly lower your leg back down until it is in the starting position. Keep constant tension on your glutes and hamstrings. Don't touch the ground or let the weight stack drop between reps.
If you add a challenging weight and focus on maintaining constant tension on your glutes, these will give your glutes and hamstrings a good burn (and pump!) at the end of a intense workout. These will have your legs shaking...in a good way!
5. Incline Leg Press (Best for Controlled Strength Building)
The Incline Leg Press is a variation of a seated leg press in which the machine is angled at a 45º anger, allowing a greater gravitational pull and higher resistance. It also allows a broader range of motion and higher starting weight. The leg press primarily works the quadriceps, hamstrings, and glutes. You can shift the muscle activiation by switching up your foot placement. If you want more focus on your quadriceps, place your feet shoulder-width apart and toward the middle of the platform. If you want the focus to be on your hamstrings and glutes, then place your feet shoulder-width apart and higher up on the platform. You can also adjust the width of your feet to place more focus on different quadricep muscles.
Here are the keys to good form for the incline leg press:
Load the leg press machine with your desired weight (first check to see if the machine has a start weight).
Recline with your head, shoulders, back, and glutes firmly pressed against the seat. Adjust the seat position if needed.
Position your feet on the foot plate, ensuring that the balls of your feet and heels are firmly pressed against the surface.
Grab the handles at the side of the machine and brace your core for stability.
Follow the instructions to release the foot plate.
Lower the plate until your knees are bent at a 90º angle. If you are able, lowe the foot plate until your knees are at a 45 degree angle. Make sure your back and glutes stay pressed against the seat throughout the entire range of motion. If your glutes lift up at the bottom of the movement, you've gone too far.
Slowly press the foot plate up until your legs are fully extended, being careful not lock your knees – this could lead to injury.
Slowly lower the plate again and return to the starting position.
I love the leg press machine as an alternative to barbell back squats, but both can be included in your workout split for maximum gains. I find that I can load more on the leg press machine than I can on a barbell so this has been a good quadricep exercise addition.
Conclusion
These five exercises have contributed to a majority of the changes I have seen in my lower body strength, size, definition, and mobility. So, if you happen to catch my workout selfies on Instagram and want to know what had led to my growth...I'm giving you the answer in this post. Takes notes!
You don’t need a complicated routine to see progress. Focusing on a few key movements and staying consistent will always be more effective than constantly switching workouts.
.A sustainable approach to fitness is what actually leads to long-term results
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