How I Built My Strongest Lower Body While In My 40s!

As I talked about in a recent blog post, my training has evolved a lot from my 20s to 40s! My entire body has gotten dramatically stronger, and I feel way more athletic and better now that I am in my 40s! I wish I’d been training this way when I was in my 20s and 30s!

Here are 8 of my favorite lower body strengthening exercises that have been a staple in my training for a few years! These exercises have helped me build a stronger and more athletic lower body! I’ve also added a significant amount of muscle to my legs and glutes!

#1) Negative Rear Foot Elevated Split Squats

This exercise strengthens the glutes, quadriceps, and hamstrings, and improves balance.

Coaching Tips:

Get into a split squat position, and adopt your preferred foot width and position.

Elevate the forefoot or top of your back foot on a bench, box, or another stable surface.

Your head, torso, and hips should be in a stacked position.

Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now take 3-5 seconds and perform a split squat and lower yourself down to a range where you are able to maintain proper form.

When you are performing the split squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

Press your body away from the floor and back to the top/starting position.

Use as little assistance from the supporting (back) leg as possible. The working side should be doing 75% or more of the work.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 5-10 reps per side.

#2) Front Foot Elevated RDL/Reverse Lunge Combo

This exercise strengthens the glutes and hamstrings, and improves balance.

You may perform this exercise by alternating legs, or you may perform the target number of reps on one side before switching legs.

To be clear, even though you are doing a reverse lunge, this should be treated as a hip hinging movement. The same torso angle and form of hip hinging movements applies!

Coaching Tips:

Stand on a stable elevated surface like weight plate(s), a step, etc.

Adopt your preferred foot width.

Your head, torso, and hips should be in a stacked position.

On the foot that is going to remain planted, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the rep (or full set if you are not alternating sides). Pretend you are suctioning or screwing your foot to the surface.

Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now hinge/push your hips backwards and simultaneously step back into a reverse lunge. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range, engage your posterior chain muscles and press your body away from the surface and back to the top/starting position.

Use a range where you can maintain proper form.

Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.

Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “lunging” leg.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 6-12 reps per side.

#3) Weighted Reverse Nordic Curls

This exercise strengthens the quadriceps, improves knee mobility, and lumbo-pelvic stability.

Make sure you can do this using bodyweight only BEFORE you add any additional resistance. If/when you are able to add resistance, you may also use band resistance, or may use a landmine set-up. I will include videos of these variations below.

Avoid this exercise if you have any knee issues!

Coaching Tips:

Get into a tall kneeling position. Adopt your preferred knee width. Your body should be in a straight line from your head to knees.

Your feet can be plantarflexed or dorsiflexed. Do what works and feels best for you.

If you are holding a weight, for the duration of the exercise, keep the weight tight to your chest. Pretend you are crushing oranges in your armpits. I

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.

While keeping your body in a straight line from your head to knees, take 2-3 seconds and use your quadriceps to control the movement as you lower your body down to your full range.

Use a range that allows you to maintain proper form, and that feels comfortable.

Do not relax or lose tension when you are in the bottom position.

Once you’ve hit the bottom position, use your quadriceps to bring your body back to the top/starting position.

For the duration of the exercise, your body should remain in a straight line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 10-15 reps.

Here are some other variations:

Easiest variation.

Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!

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#4) Single Leg Hamstring Slide-Outs

This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.

Make sure you can do this exercise using bodyweight only BEFORE you add any resistance! And start off performing the exercise using both legs BEFORE progressing to the single leg variation.

Coaching Tips:

Lie on the floor, and place the back of your foot on a slider, towel, a ball, or foam roller.

Your head, torso, and hips should be in a stacked position. You may elevate your head like I am, or you may keep your head on the floor.

In the starting position, your shin should be in a vertical position.

On the working side, place your foot so it is roughly in line with your outer hip. Don’t cheat by placing your foot so it is well inside your hips. Many people do this to compensate!

Bend your knee on the supporting side, and keep this knee tucked in towards your torso.

Keep your arms on the floor, and point your forearms up towards the ceiling. Or if you are using weight, keep your upper arms on the floor, and lightly support the weight using your hands. Aim to use as little support from your upper body as possible.

Extend your hips by pressing through the back of your foot and using your glutes, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your shoulders to knee.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.

Now slowly extend your knee and slide your foot forward. Use your hamstrings to control the movement. Once you hit your end range (a range where you are able to maintain proper form), perform a hamstring curl and return your lower body to the starting position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to collapse.

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 6-15 reps per side.

Easier option.

#5) Front Foot Elevated Lateral Slider/Towel Lunges

This exercise strengthens the adductors, glutes, quadriceps, and hamstrings, improves balance, and mobility.

Like with the lateral step-ups, you will only have your heel of the supporting side lightly touching the floor. This will eliminate cheating with the supporting side.

You may perform this exercise using a slider, towel, or anything that slides. If your surface doesn’t allow you to slide, do this by stepping instead of sliding.

Coaching Tips:

Stand on a stable elevated surface like weight plate(s), a step, etc. Your head, torso, and hips should be in a stacked position.

On the foot that is going to remain planted, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface. On the supporting side, place your heel on a slider or towel.

Fully extend this leg and flex your quadriceps and glutes on this side. Keep this foot dorsiflexed for the duration of the exercise (point it towards you).

Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now perform a lateral lunge, but instead of stepping laterally, slide your supporting leg sideways with the slider or towel.

Once you hit your full range (a range where you are able to maintain proper form), press away from the surface with your planted leg and return to the top/starting position.

Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “sliding” leg.

When you are performing the lunges, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 8-15 reps per side.

#6) Kickstand Glute Bridges + Pause

This exercise strengthens the glutes, and helps bridge the gap between double leg and single leg glute bridges.

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Bend both knees to roughly a 90 degree angle.

Your feet should be roughly hip width apart.

On the working side, place your foot so it is roughly in line with your outer hip. Don’t cheat by placing your foot so it is well inside your hips. Many people do this to compensate!

Now walk one foot forward so your heel is in front of the back foot/working side, or is in line with the toes on this side.

Use as little or as much assistance from the front/supporting side as needed. Ideally, your working side should be doing 75% or more of the work.

Keep your arms on the floor, and point your forearms up towards the ceiling. Or if you are using weight, keep your upper arms on the floor, and lightly support the weight using your hands. Aim to use as little support from your upper body as possible.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Extend your hips by pressing through the back of your foot and using your glutes, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your shoulders to knee.

Pause for 1-2 seconds and really flex your glutes.

Return to the starting position with control.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 8-15 reps per side.

#7) Copenhagen Plank

This exercise strengthens the adductors and shoulders, improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.

On the upper side, fully extend your leg and place your ankle and foot on a stable elevated surface. If this fully extended position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg, and foot should be on the surface).

Place a weight plate or dumbbell on your knee/leg, and bend your knee. You will not need to use much weight for this to be both challenging and effective. For the duration of the exercise, drive this leg up towards the ceiling.

Hold a weight in your hand on the side of your body that is closest to the ceiling.

Now use your adductors and press your body away from the surface and towards the ceiling, and maintain this press and position. Do not mindlessly hang out on your leg! Many people make this mistake with Copenhagen plank variations!

Before each rep of the presses, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now extend your elbow and press the weight overhead.

Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, laterally flexing your spine, or a combination of the above.

In the top position, your arm should resemble close to a straight line, and the weight should be above your shoulder. Pause for a count and gain control.

Now lower the weight to the starting position with complete control. Pretend you are “rowing” the weight down, versus letting the weight drop.

Do not keep your shoulder blade pinned. It is meant to move.

For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from your spine and around the ribcage). Do not mindlessly hang out.

For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 6-12 reps per side (of the presses).

#8) Bonus: Nordic Curls

I also LOVE Nordic curls and train them a few times per week. They are great for strengthening the posterior chain muscles.

I use an awesome Nordic curl bench. Learn more about this here (and get my discount code).

BUILD your lower body and core strength, and improve your mobility and athleticism with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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