Lower Body Workout For Men ; Crack The Fitness Code

How often do you feel like flaunting your abs and your biceps? Very often. Isn’t it? But the burden of your strong upper body is carried out by your lower body and therefore it is extremely important to keep your lower body fit and strong. Let us spill the secrets of some easy lower body workout routines for men that can help you tone your lower body muscles.


Why Is Lower Body Strength Important?

Your lower body carries the weight of your entire body and keeps it going throughout the day. Therefore, it is important to strengthen your glutes, hamstrings and all of your lower body. It also improves your athletic performance and supports healthy movement patterns in your routine life. It also helps prevent injuries and helps manage chronic conditions like diabetes, arthritis, and heart diseases.

workout for men
workout for men

Lower body workout also stimulates the release of several hormones including cortisol, testosterone, and human growth hormone. It also helps balance strength, and engages the core. The workout also boosts cognitive function, alleviates back pain, improves posture, manages stress, strengthens bones, reduces joint pain, and builds muscles.

So now that you know that it is important to build the strength of your lower body, let us shift our focus to understand the best lower body workout for men in the next section.


Essential Lower Body Workout for Men

  • Front Squat

doing squats as home workout routine
doing squats as home workout routine

Front squat is a classic lower body workout that tones your legs and glutes to the fullest.

a. At shoulder height, set up a barbell. At shoulder width, grab the power and raise your elbows till your arms are parallel to the ground.

b. Take the bar in your hand and squat as low as you can without losing your arch.

c. Repeat 15 times.


  • Leg Raise 

Simple Leg raise is a standard form of exercise that helps you strengthen your lower body and builds you abs too.

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leg raise : core muscles
leg raise : core muscles

a. Hold onto the legs of a bench or a heavy chair and lie down on the floor.

b. Straighten your legs and raise them upward until they are vertical.

c. Now, bring them back steadily toward the ground, without touching the floor. This helps create and maintain tension in the abs.

d. Without touching the ground, repeat the same exercise 20 times.


  • Dip/Leg Raise Combo

This workout for men is a blessing in disguise. It involves a lot of stretching, and strengthening, that leads to a stronger and toned lower body and abdomen.

dip leg raise combo workout routine
dip leg raise combo workout routine

a. At a dip station, suspend yourself over the parallel bars.

b. Now, move your legs parallel to the ground, while bending your knees and raising them forward.

c. Repeat 15 times.


  • Bulgarian Split Squat

This workout routine gives you a splendid, toned lower body. So, you must try this out!

bulgarian split squats exercise
bulgarian split squats exercise

a. With dumbbells in both your hands, stand in front of a bench.

b. Now, place your left foot on the bench behind you. Lower your body and bring your rear knee close to the floor. Keep your front thigh parallel to the ground.

c. Repeat 15 times.


  • Romanian Deadlift

This killer deadlift variation helps you build both your upper and lower body strength.

single leg deadlift legs workout
single leg deadlift legs workout

a. Stand a foot apart, holding a barbell. Bend your hips as far as you can.

b. Lower the bar along your shins, allowing your knees to bend as needed. At this point, you would feel a stretch in your hamstrings.

c. Keep your lower back arched.

d. Repeat 15 times.


  • Squats

A classic rep of squats is an absolute essential for your workout routine for your lower body.

a. Start by standing a foot apart and keeping your arms parallel to the floor.
b. Now, bend as low as you can, maintaining the arch of your back.
c. Perform 3 reps of 15 each.


normal squats exercise for beginners
normal squats exercise for beginners


  • Dumbbell Step-up

This exercise builds your core strength while also toning your hamstrings and glutes.

a. Stand behind a bench with dumbbells in your hands.
b. Step on to the bench with the other foot hanging off in the air.

c. Now, get down to the floor and repeat the same with the other foot.
d. Repeat this exercise 20 times.

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  • Swiss Ball Leg Curl

This one involves a stability ball. It will not only improve your balance, but also strengthen your lower body muscles extensively.

a. Engage your abs while bracing your heels on a stability ball.

b. Keeping your knees straight, raise your hips in the air. Now, bend your knees and roll the ball back, toward yourself.
c. Your hips should be elevated throughout the rep.
d. Repeat this 15 times.


  • Medicine Ball Mountain Climber

This is the perfect exercise routine for strengthening not just your abdomen, but also your glutes, thighs and upper body.

a. Get into a pushup position, while holding the med ball with both your hands.

b. Move one knee toward your chest, and then quickly drive it back, while moving the opposite knee.

c. Repeat 20 times on each side.


  • Jumping Squats

Jumping squats work similar to classic squats, while strengthening your core and lower body.

squats jumps position
squats jumps position

a. Stand straight, with your arms right in front of you and fingers pointing downward.

b. Jump into a wide legged squat, and then jump back to your original position.

c. Repeat this 15 times.


  • Burpees

Burpees help in losing belly fat, by burning lots of calories from your body. It also strengthens your glutes and legs enormously.

doing burpees for fitness at home
doing burpees for fitness at home

a. Stand straight and then lower yourself in a low squat.

b. Now, place your hands outside, and hop your feet back, while touching your chest to the floor.

c. Push your hands against the floor to get into a plank position and jump your feet outside.

d. With your weight on your heels, push yourself and jump upward in the air.


  • Walking Lunge

An extended version of the classic lunges, walking lunges help you tone your lower body, while strengthening the bones and joints.

a. Holding dumbbells, stand one foot apart.
b. Step forward with one leg and lower your front knee as low as possible, nearly touching the floor, while keeping the thigh parallel to the floor.
c. Now, step forward with your rear leg and perform the rep with the other leg.

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lower body workout
lower body workout


  • Reverse Lunges with Knee Lift

For a strong lower body, lunges can be really helpful. So, let us proceed with reverse lunges that’ll help you lose fat from your thighs, as well as tone your legs.

a. Stand straight, and keep your hands on your hips.

b. Step back and bend your knee at a 90-degree angle.

c. Now, stand up, once again and raise your leg upward on your back.

d. Repeat 10 times on each side.


  • Jumping Calf Raise

This is a simple, easy form of exercise, that adds muscle strength to your calves and builds your lower body strength.

calf raise workout for women
calf raise workout for women

a. With your feet flat on the floor, stand tall, and jump using only your calves.
b. Ensure that you land softly and absorb the force by dropping into a half squat.
c. Perform this exercise 20 times.


Concluding Thoughts

With our complete, compact, lower body workout, you are completely ready for flaunting the enormously strong and toned glutes and legs. Get started with the basic exercises and perform all the ones shared above and you would be surprised at the pace at which you are able to build your lower body strength.

Manya Sikka
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