The lower region of your body contains the biggest muscles, specifically – the glutes (butt). In addition to glutes, there are quads, hamstrings, and calves. In the workouts below, I noted which specific muscles they target (in bold). Make sure you try these workouts using your body-weight first and start with low weights. Just pick 3 workouts of your choice, and perform 10-12 reps for 3 sets. Remember that you should only target your lower body for a maximum of 3 days per week, to prevent over-training. Visit the ‘Lower Body Week Plan‘ or ‘Whole Body Week Plan‘ to schedule these workouts to suit your time.

glutes Hamstrings quads

Barbell Squats 

This exercise targets the quads, as well as the rest of the muscles in your legs.

Bulgarian Squats with Barbell/Dumbbell

This exercise targets the glutes and hamstrings. It’s quite advanced, so don’t do it as a beginner.

Sumo Squats with Barbell/Dumbbells 

This exercise targets the quads and glutes.

Barbell Hip Thrusts 

This exercise targets the glutes.

Barbell Glute Bridges 

This exercise targets the glutes.

One-legged glute bridges 

This exercise targets the glutes. You can add ankle-weights.

Barbell Deadlifts 

This exercise targets the hamstrings. Overall, it’s an all-body exercise, but it targets the glutes and lower back really well.

American Deadlifts 

This deadlift concentrates more on the glutes.

One-legged deadlifts 

This exercise targets the  hamstrings, lower back and glutes. 

Barbell/Dumbbell Forward Lunges 

This exercise targets the quads and glutes.

Barbell/Dumbbell Reverse Lunges 

This exercise targets the hamstrings and glutes.

Barbell Side Lunges 

This exercise targets the glutes and quads.

Barbell Good Mornings 

This exercise targets the hamstrings, glutes, and lower back.

Calf Raises 

This exercise isolates the calves.




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