You've successfully subscribed to The Athletarian
Great! Next, complete checkout for full access to The Athletarian
Welcome back! You've successfully signed in.
Success! Your account is fully activated, you now have access to all content.
Success! Your billing info is updated.
Billing info update failed.

5 great exercises for the lower body

The Athletarian
The Athletarian

The perfect exercises for your strength and a beautiful body

From the age of 25, the body slowly begins to reduce muscle mass - if you don't actively do something about it and challenge as well as promote the muscles through targeted strength training.

Strong body with a strong soul. Feel great, look great

With the right training, you create a strong foundation and thus strengthen your entire body. At the same time, this training serves to stabilise your lower body muscles and protect against joint pains.

Lower body workouts are only fun for very few fitness freaks. And that is not entirely surprising. After all, this training is not only very strenuous for the muscles, but also the cardiovascular system and the psyche are strained during intensive lower body workouts.

5 exercises which will improve the lower part of your body

Do you want to improve your performance? Muscle building training for the lower body is an excellent preparation exercise to supplement a sporting activity. Discover with us the 5 great lower body exercises to gain strength and shape your figure.


Squats are extremely effective body exercises that strengthen all of the muscles in your legs including your butt, hamstrings, and calves. Stand upright with your feet hip-width apart. Your hips, knees, and toes must point forward. Bend your knees and stretch your buttocks backwards as if you were going to sit on a chair.

During the exercise, you should still be able to see your toes and keep your weight on your heels. Return to the starting position and repeat the movement again. Regular squats in particular can optimise the natural weakening of muscle groups and thus also balance and posture.

Jump squats

The jump squats are basically normal squats. At the end of the execution, however, a jump is added, which trains the legs even more intensively. The jump squats are an exercise designed to train the lower part of the body - specifically the glutes and legs. Jump squats promote muscle tension and are therefore a good way to burn calories and thus also support weight management: 50 to 70 calories are burned with every kilogram of muscle mass.

Jumping with knees up

Stand up hip-width apart again, bend your knees a little and stretch your arms slightly backwards. Now jump straight up, pulling your knees in as far as you can and touching your hands. The tips of your feet are in the air.

This exercise is more strenuous than the others, so take it slowly: do three sets of ten jumps each. Due to the high load, your body burns many calories during this exercise and it also trains your leg and buttock muscles.

Donkey kick

If done correctly, you will strengthen the buttocks muscles. The starting position is the all-fours position. Place your knees hip-width apart, place your hands under your shoulders and keep your back straight. Raise your right leg with your knee bent. Now the foot is pressed towards the ceiling. The pelvis and hips should point towards the floor. The same is repeated for the other side.

Side leg raises

This strength exercise primarily strengthens the inner leg muscles. To do this, lie on your side and support your head. Now pull your upper leg up and place your foot in front of your hips. You can also hold the leg with the upper hand. Now slowly lift your lower leg up and down, about 30 times. Then switch sides.

The best time to start is now

Each of us started at some point and made their first steps. It doesn't matter if you have no strength training experience or no real muscles in your legs, as long as you are ready to change that.

If you notice that your muscles are getting used to your training weight or intensity, we recommend to go one step further and start considering adding weights.

When you are satisfied with your strength development, use dumbbells or additional weights such as bottles or detergent packaging to increase the training load. Even if it can appear to be tough some time, just don't give up and carry on.