Watch the video above for a guided demonstration of each exercise.
Lower body strength plays a foundational role in how we move through daily life. From walking and climbing stairs to maintaining balance and stability, strong legs and hips support both physical function and long-term health.
In this session, NASM Certified Personal Trainer and Certified Nutrition Coach Chelsea Brubeck demonstrates a series of lower body exercises that target the glutes, quadriceps, hamstrings, and calves. This is a demonstration-style workout, designed to help you build confidence in your form and incorporate these movements into your routine.
Getting Started
This routine is designed to be approachable and flexible:
- Aim for 3 sets of 10 repetitions per exercise
- Use bodyweight or light to moderate weights
- Take rest as needed between sets
- Prioritize good form and control
These exercises can be done at home or in the gym, with minimal equipment.
The Exercises
Below is a breakdown of each movement demonstrated in the video, along with key technique cues:
Squats
Lower your body by sitting back into your hips while keeping your chest lifted. Keep your knees tracking in line with your feet and press through your heels to stand back up.
Forward Lunges
Step forward into a controlled lunge, keeping your front knee aligned over your ankle. Maintain an upright torso and push through your front heel to return to standing.
Reverse Lunges
Step backward into a lunge to place more emphasis on the glutes and reduce strain on the knees. Use a wall or stable surface for balance if needed.
Glute Bridges
With your shoulders supported on a bench or surface, lift your hips upward until your body forms a straight line from shoulders to knees. Pause briefly at the top to engage the glutes before lowering.
Standing Calf Raises
Rise onto your toes with control, then lower back down slowly. Keep your posture upright and use support if needed for balance.
Building a Balanced Routine
Lower body strength training complements other forms of movement by improving stability, coordination, and overall movement efficiency. It’s especially important for maintaining independence and reducing injury risk over time.
To create a well-rounded routine, pair lower body workouts with upper body strength training.
Explore our upper body workout to complete your routine here.
Together, these approaches help build total-body strength and support long-term health.
Key Reminders
- Keep your knees aligned with your feet during squats and lunges
- Engage your core to support balance and posture
- Move with control, especially during lowering phases
- Use support when needed to maintain stability
- Progress gradually as your strength improves
The Takeaway
Lower body strength is central to how we move, balance, and maintain independence over time. Prioritizing exercises that build stability and control can help support mobility and reduce the risk of injury.
Consistent lower body training provides a strong foundation for both daily movement and overall physical resilience.
Please consult your physician before engaging in this workout to ensure that you perform the movements safely and in a manner which will not negatively impact your health. You are engaging in this workout at your own risk. Clients assume responsibility for all injury including but not limited to muscle tears or fractures. This content is offered for educational and informational purposes only.
By Alicia Barber Minteer, PhD

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