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April 14, 2023 3 min read

Resistance training is an effective way to build strength and tone muscles. It involves using external resistance, such as weights or resistance bands, to challenge your muscles and stimulate growth. When it comes to lower body training, resistance exercises are a great way to target your glutes, quads, hamstrings, and calves. 

Here are five practical lower body exercises to try with resistance.

1. Squats

Squats are a classic lower body exercise that target your glutes, quads, and hamstrings. Adding resistance to your squats can increase the intensity and challenge your muscles even more. You can use dumbbells, a barbell, or resistance bands to add resistance to your squats.

Place the band under your feet to perform a squat with resistance bands and hold the handles at your shoulders. Stand with your feet shoulder-width apart and your toes pointed slightly outward. Engage your core and lower your hips down and back as if you are sitting into a chair. Keep your knees in line with your toes and your chest upright. Push through your heels to stand back up to the starting position.

2. Lunges

Lunges are another effective lower body exercise that target your glutes, quads, and hamstrings. Adding resistance to your lunges can help to increase the challenge and build strength in your legs. You can use dumbbells, a barbell, or resistance bands for this exercise.

Place the band under your front foot and hold the handles at your shoulders to perform a lunge with resistance bands. Step back with your other foot and lower your back knee down towards the ground. Keep your front knee in line with your toes and your chest upright. Push through your front heel to stand back up to the starting position.

3. Deadlifts

Deadlifts are a great exercise for targeting your hamstrings and glutes. They also work your lower back, making them an excellent compound exercise for building overall strength. You can use dumbbells or a barbell for this exercise.

To perform a deadlift with a barbell, stand with your feet hip-width apart and the barbell on the ground in front of you. Bend your knees and grip the bar with an overhand grip. Engage your core and lift the bar up by extending your hips and standing up. 

Keep the bar close to your body and your shoulders back. Lower the bar back down to the ground by bending your knees and hinging your hips.

4. Calf Raises

Calf raises are an effective exercise for targeting your calves. They can be done with just your bodyweight or with added resistance, such as a resistance band or a weight.

To perform a calf raise, place the band under the balls of your feet and hold onto the ends of the band. Stand with your feet hip-width apart and your toes pointed forward. Rise up onto the balls of your feet, squeezing your calves at the top. Lower back down to the starting position.

5. Glute Bridges

Glute bridges are an effective exercise for targeting your glutes and hamstrings. They can be done with just your body weight or with added resistance, such as a resistance band or a weight.

Place the band around your thighs just above your knees to perform a glute bridge with a resistance band. Lie on your back with your feet flat on the ground and your knees bent. Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down to the starting position.

Conclusion

Resistance training is an effective way to build strength and tone your lower body muscles. By incorporating these five exercises into your lower body workout routine, you can target your glutes, quads, hamstrings, and calves with added resistance to increase the challenge and build strength. Remember to always warm up properly before exercising and consult with a professional if you need clarification on proper form or technique.

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