A solid lower body exercise routine using unilateral moves, like the one created below, focuses on the main movement patterns: hip extension from a horizontal position (think, glute bridges), a hip hinge (like a deadlift), a squat pattern, and hip abduction (a side-lying leg lift).
Lower body exercises should be a fundamental part of your fitness routine. The great thing about these exercises is you don’t need any equipment to work your thighs, calves, and glutes. All you need is your own body weight, and make sure you follow the instructions given by Calisthenics coach Pat Chadwick. But first, let’s go over some of the basic benefits of lower body exercises:
Some of the largest muscles are found in your lower body. The hips, butt, and legs are all important to keep strong in order to continue performing everyday tasks with ease. Building and maintaining the strength of these muscles leads to improved agility and balance which makes performing every activity like walking, climbing, and sitting easier.
Bone joints tend to deteriorate as we age. This is why it’s crucial for your bone health to engage the muscles in your lower body to help prevent the painful effects of things like arthritis. Doing exercises like bodyweight squats, lunges, and calf raises will help you remain in tip-top shape and prevent injury and deterioration down the line.
If you are looking to reap the benefits of lower body exercise routines, see the below articles and, videos guided by Calisthenics coach Pat Chadwick.
[{"id":11665,"link":"https:\/\/gymless.org\/5-best-glute-exercises-for-mass-gains\/","name":"5-best-glute-exercises-for-mass-gains","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2024\/02\/GOBLET-SQUAT-THUMB-5-1024x579.webp","alt":"A woman demonstrating how to perform a glute bridge exercise at home"},"title":"5 Best Glute Exercises For Mass Gains","excerpt":"","content":"Want to develop a more muscular backside but don't have any fancy gym equipment? No problem! Here are some awesome bodyweight exercises that will get","author":{"name":"Amine Rahal","link":"https:\/\/gymless.org\/author\/amine-rahal\/"},"date":"Jun 23, 2024","dateGMT":"2024-06-23 17:35:24","modifiedDate":"2024-06-23 17:36:05","modifiedDateGMT":"2024-06-23 17:36:05","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":4,"sec":21},"status":"publish"},{"id":11642,"link":"https:\/\/gymless.org\/6-best-exercises-for-your-inner-thighs\/","name":"6-best-exercises-for-your-inner-thighs","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2024\/05\/curtsylunges.webp","alt":""},"title":"6 Best Exercises For Your Inner Thighs","excerpt":"","content":"The inner thigh is a muscle group that many people struggle to develop and strengthen. Many leg workouts tend to focus on larger muscle groups.","author":{"name":"Amine Rahal","link":"https:\/\/gymless.org\/author\/amine-rahal\/"},"date":"May 17, 2024","dateGMT":"2024-05-17 23:14:08","modifiedDate":"2024-05-17 23:14:09","modifiedDateGMT":"2024-05-17 23:14:09","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>, <a href=\"https:\/\/gymless.org\/category\/lower-body-workouts\/\" rel=\"category tag\">Lower Body Workouts<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a> <a href=\"https:\/\/gymless.org\/category\/lower-body-workouts\/\" rel=\"category tag\">Lower Body Workouts<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":5,"sec":39},"status":"publish"},{"id":4057,"link":"https:\/\/gymless.org\/air-squats\/","name":"air-squats","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2021\/06\/air-squats-thumb.webp","alt":""},"title":"Air Squats: How To Do It Properly, Workouts Included","excerpt":"","content":"What are Air Squats? Air squats, otherwise known as bodyweight squats are commonly used in workout routines. Instead of using additional weights, you only use","author":{"name":"Pat Chadwick","link":"https:\/\/gymless.org\/author\/pat-chadwick\/"},"date":"Jun 29, 2021","dateGMT":"2021-06-29 16:00:06","modifiedDate":"2024-02-20 22:40:20","modifiedDateGMT":"2024-02-20 22:40:20","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":8,"sec":5},"status":"publish"},{"id":10264,"link":"https:\/\/gymless.org\/atg-split-squat-a-full-tutorial\/","name":"atg-split-squat-a-full-tutorial","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2023\/08\/Gymless-Feature-Image-1-1.webp","alt":""},"title":"ATG Split Squat: A Full Tutorial","excerpt":"The ATG (\u201cass to grass\u201d) split squat, also known as the deep split squat, is a variation of the traditional split squat that emphasizes a deep range of motion.","content":"The ATG (\u201cass to grass\u201d) split squat, also known as the deep split squat, is a variation of the traditional split squat that emphasizes a","author":{"name":"Pat Chadwick","link":"https:\/\/gymless.org\/author\/pat-chadwick\/"},"date":"Aug 31, 2023","dateGMT":"2023-08-31 07:48:44","modifiedDate":"2023-09-05 14:37:27","modifiedDateGMT":"2023-09-05 14:37:27","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":6,"sec":52},"status":"publish"},{"id":11286,"link":"https:\/\/gymless.org\/best-glute-exercises-your-guide-to-glute-strength-tone-mass\/","name":"best-glute-exercises-your-guide-to-glute-strength-tone-mass","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2024\/02\/GOBLET-SQUAT-THUMB-5-1024x579.webp","alt":"A woman demonstrating how to perform a glute bridge exercise at home"},"title":"Best Glute Exercises: Your Guide to Glute Strength, Tone & Mass","excerpt":"As a long-time fitness enthusiast deeply passionate about at-home exercise and the transformative power of calisthenics, I've dedicated years to exploring and mastering the most effective exercises for every muscle group.\u00a0","content":"As a long-time fitness enthusiast deeply passionate about at-home exercise and the transformative power of calisthenics, I've dedicated years to exploring and mastering the most","author":{"name":"Liam Hunt","link":"https:\/\/gymless.org\/author\/liam\/"},"date":"Feb 5, 2024","dateGMT":"2024-02-05 22:11:44","modifiedDate":"2024-05-06 18:13:16","modifiedDateGMT":"2024-05-06 18:13:16","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>, <a href=\"https:\/\/gymless.org\/category\/lower-body-workouts\/\" rel=\"category tag\">Lower Body Workouts<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a> <a href=\"https:\/\/gymless.org\/category\/lower-body-workouts\/\" rel=\"category tag\">Lower Body Workouts<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":14,"sec":49},"status":"publish"},{"id":4056,"link":"https:\/\/gymless.org\/bodyweight-squats\/","name":"bodyweight-squats","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2021\/06\/bodyweight-squats-thumb.webp","alt":""},"title":"Bodyweight Squats Tutorial: How To Master It","excerpt":"","content":"What are Bodyweight Squats? Bodyweight squat is a very simple calisthenics exercise that develops muscle definition and strength in legs. It is a beginners level","author":{"name":"Pat Chadwick","link":"https:\/\/gymless.org\/author\/pat-chadwick\/"},"date":"Jun 29, 2021","dateGMT":"2021-06-29 15:59:43","modifiedDate":"2024-02-20 22:41:15","modifiedDateGMT":"2024-02-20 22:41:15","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":5,"sec":58},"status":"publish"},{"id":4066,"link":"https:\/\/gymless.org\/bulgarian-split-squat\/","name":"bulgarian-split-squat","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2021\/06\/bulgarian-squad-thumb.webp","alt":""},"title":"Bulgarian Split Squat: What Is It? How to Do Them The RIGHT Way?","excerpt":"","content":"What is the Bulgarian Split Squat? The Bulgarian split squat is a lower-body exercise that can help develop massive strength in your quads, hamstring, glutes,","author":{"name":"Pat Chadwick","link":"https:\/\/gymless.org\/author\/pat-chadwick\/"},"date":"Jun 29, 2021","dateGMT":"2021-06-29 16:39:58","modifiedDate":"2024-09-22 16:06:19","modifiedDateGMT":"2024-09-22 16:06:19","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":6,"sec":35},"status":"publish"},{"id":4065,"link":"https:\/\/gymless.org\/calf-raises\/","name":"calf-raises","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2021\/06\/calf-rasies-thumb.webp","alt":""},"title":"Calf Raises: How To Do It With Proper Form","excerpt":"","content":"What are Calf Raises? The calf raise is a lower body exercise that targets your lower leg muscles mainly the calves. The movement involves plantar","author":{"name":"Pat Chadwick","link":"https:\/\/gymless.org\/author\/pat-chadwick\/"},"date":"Jun 29, 2021","dateGMT":"2021-06-29 16:38:39","modifiedDate":"2024-02-20 22:43:01","modifiedDateGMT":"2024-02-20 22:43:01","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":6,"sec":0},"status":"publish"},{"id":4064,"link":"https:\/\/gymless.org\/goblet-squats\/","name":"goblet-squats","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2021\/06\/goblet-thumb.webp","alt":""},"title":"Goblet Squats: Learn The Proper Form, Sets & Routine Tutorial","excerpt":"","content":"What Are Goblet Squats? The goblet squat is a compound exercise that targets your lower body, especially the quads and glutes. This exercise will work","author":{"name":"Pat Chadwick","link":"https:\/\/gymless.org\/author\/pat-chadwick\/"},"date":"Jun 29, 2021","dateGMT":"2021-06-29 16:38:12","modifiedDate":"2024-01-23 21:17:44","modifiedDateGMT":"2024-01-23 21:17:44","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":8,"sec":27},"status":"publish"},{"id":11095,"link":"https:\/\/gymless.org\/how-to-perform-goblet-squats-a-comprehensive-guide\/","name":"how-to-perform-goblet-squats-a-comprehensive-guide","thumbnail":{"url":"https:\/\/gymless.org\/wp-content\/uploads\/2024\/01\/GOBLET-SQUAT-THUMB-1-1024x579.webp","alt":"Helya Glen demonstrating how to perform a goblet squat."},"title":"How to Perform Goblet Squats: A Comprehensive Guide","excerpt":"As a personal trainer, I've always considered goblet squats to be a powerhouse of an exercise and one of the best at-home movements for strength building and fat loss.","content":"https:\/\/www.youtube.com\/watch?v=U8xBjZal_I8 Check out my full goblet squat tutorial on YouTube! As a personal trainer, I've always considered goblet squats to be a powerhouse of an","author":{"name":"Helya Glen","link":"https:\/\/gymless.org\/author\/helya\/"},"date":"Jan 15, 2024","dateGMT":"2024-01-15 19:23:59","modifiedDate":"2024-01-23 21:17:37","modifiedDateGMT":"2024-01-23 21:17:37","commentCount":"0","commentStatus":"open","categories":{"coma":"<a href=\"https:\/\/gymless.org\/category\/general\/\" rel=\"category tag\">General<\/a>, <a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>","space":"<a href=\"https:\/\/gymless.org\/category\/general\/\" rel=\"category tag\">General<\/a> <a href=\"https:\/\/gymless.org\/category\/lower-body-exercises\/\" rel=\"category tag\">Lower Body Exercises<\/a>"},"taxonomies":{"post_tag":""},"readTime":{"min":5,"sec":14},"status":"publish"}]