If you’re like most people, one area of your body that you would like to work on is the lower body. This area tends to be a problem for many people, especially females as we tend to store body fat in this region.
If you approach your training in the correct manner however and have a smart meal plan already lined up, you can make good progress to your lower body development creating the exact look you’re going for.
Here are the best exercises that you should focus on performing as often as possible to completely reshape your lower body fast.
If there is one lower body exercise that really is ‘king’ when it comes to creating lasting change, squats are it. When you perform squats you will work the quads, hamstrings, inner and outer thighs, as well as the entire core region.
The only drawback to squats is that you will require a squat wrack or machine to perform them unless you are very new and get a challenge just from the movement pattern itself. If you are going to a gym regularly though or are able to purchase a squat rack to have in your home, definitely be sure this one is in there.
Next, the second great exercise that will reshape your lower body are split squats. This exercise is also great for the abs since it requires a high degree of balance and coordination. Be sure when doing this one that your knees go directly over your toes as best as possible however otherwise you will begin to experience knee pain.
Lunges are a common exercise that are utilized by many people and are great for hitting the thighs and bum muscles. They can be done both at the gym or in the comfort of your own home and are great because they offer a few different options including standing lunges, walking lunges, or reverse lunges, which are a challenge for those who are slightly more advanced.
Step-ups are a nice alternative for those who do not have access to a squat machine or rack but are still looking for something to challenge them further. They can be performed using a barbell across your back or by holding a set of dumbbells as well, so consider both options or alternate between the two for added variability.
The height of the step will largely determine which muscles are worked to the largest extent with a higher step calling the hamstrings into play to a larger extent while a lower step will target primarily the quads.
You may want to consider using an assortment of heights in a single workout as you move across the rep ranges to accomplish this variability in stimulus.
So don’t ever let yourself become bored with your lower body workouts or stop doing them entirely. With some proper programming you should constantly be switching between the different options in order to see maximum muscle definition.