10 Easy Lower Body Exercises to Tone Up

A strong lower body is a key component of any strong body. Your lower body supports your core and upper body and your legs get you through your busy day. It doesn’t matter if you are walking, running or standing, maybe even for hours at a time, you need all the muscles in your lower body working for you. Lower body exercises can help you get that strong lower body to use daily.

Lower body exercises don’t need to be difficult; they can be easy and still provide you with the results that you want and need for a healthy lifestyle.

Of course, who doesn’t also want a toned and great looking lower body? It doesn’t matter if you are looking to lose weight, get stronger, or alleviate pain, these ten easy lower body exercises can help you tone up. 

All of these exercises can be done with just your bodyweight or with a set of dumbbells. Start where you are. These exercises are effective at any level. Do them all or break them down into smaller workouts, doing 2 or 3 sets of 8-16 reps of each one. If you can work these exercises into your routine 3 or 4 times a week you will see results. 

Lower Body Exercises | Goblet Squat

Stand with your feet hip-distance apart and hold a dumbbell, kettlebell or just keep your hands pressed together with your elbows pointing down. Sit back into a squat, pushing your butt back and down like you are sitting in a chair. The weight of your hands pressed will remind you to keep your chest lifted and your core engaged. Then, press through your heels to stand.

Basic Lunge

Stand tall with feet hip-width apart. Keeping your core engaged, step forward with one leg, and lower your body until your leg is about a 90-degree angle. Be sure your knee does not extend over the front toes. If you can, tap your knee to the floor. Then press into your heel to come back up. Be sure to balance by doing the same on each side.

Lower Body Exercises | Rear Lunge

This is similar to the basic lunge but you will take a step back with one leg. Focus on using your glutes to stabilize your body as you bend the front knee. Tap your back knee to the floor if you can and then push up through the front heel that is on the floor. 

Sumo Squat

Start in a standing position with your feet further than shoulder-width apart. Move your feet so that your toes are pointing at 45-degree angles. Lower down into a squat, bending at the hips and knees and sitting your butt back similar to a goblet squat. Keep your chest up and knees out. Don’t let the knees extend past the toes. Press into your heels, activating the inner thighs, to come up.

Lower Body Exercises | Lateral Lunge

Start with your feet hip-distance apart and take a big step to one side. Keep your toes pointing forward and your feet on the floor. Set your hips back while shifting your weight into the heel that is extended. Hold for a moment and then push off with the same heel to return to the starting position. Repeat for balance on each side. 

Wall Sit

A wall sit is easy to do but hard to keep doing. Lean back against a wall with your feet shoulder-width apart. Then press your torso back and slide down the wall until you are in a seated position with your legs parallel to the floor. Keep your upper body upright against the wall and shoulders down and back. All of your stabilizer muscles should be engaged as you hold your position for as long as you can. When you come up, press through the heels. That’s how easy lower body exercises can be.

Lower Body Exercises | Calf Raises

We often ignore our calves but they help give your leg shape. Stand either on the floor or with your toes on a step or block and heels over the edge. You can hold light dumbbells or use a wall for support. Raise your heels on the balls of your feet and then lower back down. 

Step Ups

For this exercise, you will need a step, bench, or even a set of stairs. You can hold a dumbbell in each hand or use no weight at all. Step up and onto the step or bench, leaving your other leg trailing. Then step back.  Repeat the same number of reps on each side. 

Lower Body Exercises | Standing Leg Abductor/ Lift

Standing with legs about hip-distance apart, brace your core or use a chair or other object for support. Then raise one leg up and lift it out to the side, away from your body. Pause at the top of the move and then slowly return to starting position. Be sure to balance the sides. 

Glute Bridge

Lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides with your palms facing the floor. Then, lift your hips off the ground and squeeze your glutes, pressing the hips up. When your knees, hips, and shoulders form a straight line, hold the position for a moment and then slowly lower back down. A more advanced option is to add a dumbbell or weight plate on your hips for resistance.