{"id":9862,"date":"2023-05-22T05:05:00","date_gmt":"2023-05-22T05:05:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=9862"},"modified":"2023-05-12T17:25:05","modified_gmt":"2023-05-12T17:25:05","slug":"5-of-my-top-lower-body-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/","title":{"rendered":"5 Of My Top Lower Body Exercises"},"content":{"rendered":"\n<p>If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym. These exercises are in my <strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ultimate Lower Body And Core Program<\/a><\/strong>.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Leg Rear Foot Elevated RDL&#8217;s<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings and glutes. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Rear Foot Elevated RDL\u2019s\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/S9cW-VfOdu0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand on one foot, and place the top of the supporting foot (back leg) on a bench, table, couch, or other stable surface. This side will serve as a \u201ckickstand,\u201d and will provide minimal assistance. Figure out what stride length works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>On the foot of the front\/working leg, 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. Be on the top of the back foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, your arms\/weights should not travel ahead of your body. Your arm should slide down the side of your front\/working leg, and the other arm should remain in line with this front leg. Pretend you are painting the side of your front leg with the weight. If you are using a single weight, the weight should slide down the front of your leg\/shin. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Now hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you are hinging, pretend you are \u201cpulling\u201d your body back\/down with your posterior chain muscles. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not relax or lose tension when you are in the bottom position. Many people make this mistake.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top\/starting position. Use a range where you can maintain proper form.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee. Use as little assistance from the supporting leg as possible. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Sway Squats <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the adductors, quadriceps, glutes, and hamstrings, and improves mobility. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Sway Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/MC27cXw5vZ8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adopt your preferred foot width and positioning. Your feet will likely be significantly farther apart than during your regular squatting stance. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform a squat and lower yourself down to a range where you are able to maintain proper form. Maintain this depth for the duration of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab onto a dumbbell (or other weighted object) with both hands. The weight should be in the center of your body, and between your legs. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits. This will help keep your arms and the weight from swinging. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While remaining in the squat stance, extend your one knee and press your body laterally, and transfer most of your weight to your opposite leg. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you reach your end range, your leg should be in a squat position, and your knee should be in line with your toes. As for your other leg, your knee should be fully extended (or close to it). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>On the planted\/squatting side, 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 rep. Pretend you are suctioning or screwing your foot to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Heel Elevated\/Quad Dominant Squats<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This squat variation really hones in on the quadriceps. Note that in this exercise there will be more forward knee tracking. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Heel Elevated\/Quad Dominant Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/bdK3kW9rZnA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elevate your heels on weight plates, or another stable elevated surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adopt your preferred foot width and positioning. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Now perform a squat and lower yourself down to a range where you are able to maintain proper form.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you are performing the squats, keep your torso in a relatively upright position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you are performing the squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not relax or lose tension when you are in the bottom position. Many people make this mistake. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In the bottom position, your knees will likely be ahead of your toes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Press your body away from the floor and back to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2.jpg?resize=593%2C768&#038;ssl=1\" alt=\"\" class=\"wp-image-9951\" width=\"593\" height=\"768\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=791%2C1024&amp;ssl=1 791w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=232%2C300&amp;ssl=1 232w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=768%2C994&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1187%2C1536&amp;ssl=1 1187w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1583%2C2048&amp;ssl=1 1583w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1180%2C1527&amp;ssl=1 1180w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?w=1978&amp;ssl=1 1978w\" sizes=\"auto, (max-width: 593px) 100vw, 593px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-and-core-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Leg Isometric Glute Bridge + Single Leg Slide-Outs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings and glutes, and improves lumbo-pelvic stability. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Single Leg Slide-Outs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/V7T5LbTFrSg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a glute bridge position, and place a towel\/slider underneath one of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bend your knees, and place your shins in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Extend your hips by pressing through the back of your feet and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In the top position, your body should form a straight line from your shoulders to knees. Maintain this position for the duration of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While remaining in a single leg glute bridge position, extend your knee and slide your foot forward, and to a range that allows you to maintain proper form.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li> Once you hit your end range, return your leg back to the starting position. Use your hamstrings to control the movements. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Band Resisted Leg Extensions From Bear Crawl (with feet elevated)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, improves shoulder and scapular stability, and lumbo-pelvic stability. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Leg Extensions From Bear Crawl (with feet elevated)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3JCrKIl7HkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elevate your forefeet on a bench, couch, or other stable surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position. Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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 squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not let your knees hyperextend, and make sure the movement is smooth and controlled. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym. These exercises are in my Ultimate Lower Body And Core Program. #1) Single Leg Rear Foot Elevated RDL&#8217;s This exercise strengthens the hamstrings and glutes. Coaching Tips: Do 2-3 sets of 8-12 reps per side. #2) Sway Squats This exercise strengthens the adductors, quadriceps, glutes, and hamstrings, and improves mobility. Coaching Tips: Do 2-3 sets of 10-12 reps per side. #3) Heel Elevated\/Quad Dominant Squats This squat variation really hones in on the quadriceps. Note that in this exercise there will be more forward knee tracking. Coaching Tips: Do 2-3 sets of 10-15 reps. Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!&nbsp; LEARN MORE #4) Single Leg Isometric Glute Bridge + Single Leg Slide-Outs This exercise strengthens the hamstrings and glutes, and improves lumbo-pelvic stability. Coaching Tips: Do 2-3 sets of 8-15 reps per side. #5) Band Resisted Leg Extensions From Bear Crawl (with feet elevated) This exercise strengthens the quadriceps, improves shoulder and scapular stability, and lumbo-pelvic stability. Coaching Tips: Do 2-3 sets of 10-15 reps.<\/p>\n","protected":false},"author":1,"featured_media":10327,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,95,34,33,20,851,1567,26,699,753],"tags":[962,446,932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,1570,1571,899,900,943,939,940,946,942,944,1202,1203,949,950,953,945,941,1196,1194,1195,1377,1378,1379,1380,1373,1374,1387,1388,1389,1375,1376,484,1106,280,923,278,920,279,1569,907,482,913,1502,481,921,1504,427,697,1107,696,483,480,65,915,910,911,347,922,931,384,898,930,934,938,948,300,360,77,1204,1201,1206,1205,1200,1199,363,1505,141,361,947,951,491,426,434,952,1573,557,559,1198,1197,581,66,1109,1568,575,1193,496,494,353,621,281,1382,1381,1383,1385,620,1372,1384,1386,963,1390,695],"class_list":["post-9862","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-band-exercises","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-knee-durability","category-lower-body-exercises","category-quad-exercises","category-running-exercises","tag-balance-training-for-athletes","tag-balance-training-for-runners","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-exercises-for-knee-durability","tag-best-exercises-for-strong-knees","tag-best-glute-exercise","tag-best-glute-workout","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-mobility-exercise","tag-best-hamstring-mobility-workout","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-best-hip-mobility-exercise","tag-best-mobility-exercise","tag-best-mobility-workout","tag-best-quad-building-exercise","tag-best-quad-building-exercises","tag-best-quad-building-workout","tag-best-quad-building-workouts","tag-best-quad-exercise","tag-best-quad-exercises","tag-best-quad-strengthening-exercise","tag-best-quad-strengthening-exercise-for-athletes","tag-best-quad-strengthening-exercise-for-runners","tag-best-quad-workout","tag-best-quad-workouts","tag-booty-building","tag-booty-exercise","tag-booty-exercises","tag-booty-strengthening","tag-booty-training","tag-booty-workout","tag-booty-workouts","tag-build-durable-knees","tag-butt-building","tag-butt-exercise","tag-butt-exercises","tag-butt-strengthening","tag-butt-workout","tag-butt-workouts","tag-eccentric-hamstring-exercises","tag-eccentric-training","tag-glute-bridge","tag-glute-bridge-form","tag-glute-bridges","tag-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-max","tag-glute-medius-exercise","tag-glute-strengthening","tag-glute-training","tag-glute-training-for-athletes","tag-glute-training-for-runners","tag-glute-workout","tag-glute-workouts","tag-glute-workouts-for-athletes","tag-glute-workouts-for-runners","tag-hamstring-building","tag-hamstring-curl","tag-hamstring-curls","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-mobility","tag-hamstring-mobility-exercise","tag-hamstring-mobility-for-athletes","tag-hamstring-mobility-for-runners","tag-hamstring-mobility-training","tag-hamstring-mobility-workout","tag-hamstring-prehab","tag-hamstring-strain-prevention","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-runners","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-runners","tag-heel-elevated-squats","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-for-athletes","tag-hip-mobility-for-runners","tag-hip-thrust","tag-hip-thrusts","tag-how-to-do-glute-bridges","tag-knee-durability","tag-knee-friendly-exercises","tag-mobility-exercise","tag-mobility-training","tag-mobility-workout","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-strengthening","tag-quad-training","tag-quad-training-for-athletes","tag-quad-training-for-runners","tag-quad-workout","tag-quad-workouts","tag-quad-workouts-for-athletes","tag-quad-workouts-for-runners","tag-stability-training-for-athletes","tag-stability-training-for-runners","tag-step-downs","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Of My Top Lower Body Exercises<\/title>\n<meta name=\"description\" content=\"If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Of My Top Lower Body Exercises\" \/>\n<meta property=\"og:description\" content=\"If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-22T05:05:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_4205.jpg?fit=750%2C722&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"722\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Of My Top Lower Body Exercises\",\"datePublished\":\"2023-05-22T05:05:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/\"},\"wordCount\":1844,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/IMG_4205.jpg?fit=750%2C722&ssl=1\",\"keywords\":[\"balance training for athletes\",\"balance training for runners\",\"best booty building exercise\",\"best booty building exercises\",\"best booty building workout\",\"best booty building workouts\",\"best booty exercise\",\"best booty exercises\",\"best booty workout\",\"best booty workouts\",\"best butt building exercise\",\"best butt building exercises\",\"best butt building workout\",\"best butt building workouts\",\"best butt exercise\",\"best butt exercises\",\"best butt workout\",\"best butt workouts\",\"best exercises for knee durability\",\"best exercises for strong knees\",\"best glute exercise\",\"best glute workout\",\"best hamstring building exercise\",\"best hamstring building exercises\",\"best hamstring building workout\",\"best hamstring building workouts\",\"best hamstring exercise\",\"best hamstring exercises\",\"best hamstring mobility exercise\",\"best hamstring mobility workout\",\"best hamstring strengthening exercise\",\"best hamstring strengthening exercise for athletes\",\"best hamstring strengthening exercise for runners\",\"best hamstring workout\",\"best hamstring workouts\",\"best hip mobility exercise\",\"best mobility exercise\",\"best mobility workout\",\"best quad building exercise\",\"best quad building exercises\",\"best quad building workout\",\"best quad building workouts\",\"best quad exercise\",\"best quad exercises\",\"best quad strengthening exercise\",\"best quad strengthening exercise for athletes\",\"best quad strengthening exercise for runners\",\"best quad workout\",\"best quad workouts\",\"booty building\",\"booty exercise\",\"booty exercises\",\"booty strengthening\",\"booty training\",\"booty workout\",\"booty workouts\",\"build durable knees\",\"butt building\",\"butt exercise\",\"butt exercises\",\"butt strengthening\",\"butt workout\",\"butt workouts\",\"eccentric hamstring exercises\",\"eccentric training\",\"glute bridge\",\"glute bridge form\",\"glute bridges\",\"glute building\",\"glute exercise\",\"glute exercises\",\"glute max\",\"glute medius exercise\",\"glute strengthening\",\"glute training\",\"glute training for athletes\",\"glute training for runners\",\"glute workout\",\"glute workouts\",\"glute workouts for athletes\",\"glute workouts for runners\",\"hamstring building\",\"hamstring curl\",\"hamstring curls\",\"hamstring exercise\",\"hamstring exercises\",\"hamstring mobility\",\"hamstring mobility exercise\",\"hamstring mobility for athletes\",\"hamstring mobility for runners\",\"hamstring mobility training\",\"hamstring mobility workout\",\"hamstring prehab\",\"hamstring strain prevention\",\"hamstring strengthening\",\"hamstring training\",\"hamstring training for athletes\",\"hamstring training for runners\",\"hamstring workout\",\"hamstring workouts\",\"hamstring workouts for athletes\",\"hamstring workouts for runners\",\"heel elevated squats\",\"hip mobility\",\"hip mobility exercise\",\"hip mobility for athletes\",\"hip mobility for runners\",\"hip thrust\",\"hip thrusts\",\"how to do glute bridges\",\"knee durability\",\"knee friendly exercises\",\"mobility exercise\",\"mobility training\",\"mobility workout\",\"quad building\",\"quad exercise\",\"quad exercises\",\"quad strengthening\",\"quad training\",\"quad training for athletes\",\"quad training for runners\",\"quad workout\",\"quad workouts\",\"quad workouts for athletes\",\"quad workouts for runners\",\"stability training for athletes\",\"stability training for runners\",\"step-downs\"],\"articleSection\":[\"Adductor\\\/inner thigh strengthening\",\"Band Exercises\",\"Glute Exercises\",\"Hamstring Exercises\",\"Hip Hinging\",\"Home Workouts\",\"Knee Durability\",\"Lower Body Exercises\",\"Quad Exercises\",\"Running Exercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/\",\"name\":\"5 Of My Top Lower Body Exercises\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/IMG_4205.jpg?fit=750%2C722&ssl=1\",\"datePublished\":\"2023-05-22T05:05:00+00:00\",\"description\":\"If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/IMG_4205.jpg?fit=750%2C722&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2023\\\/05\\\/IMG_4205.jpg?fit=750%2C722&ssl=1\",\"width\":750,\"height\":722},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-of-my-top-lower-body-exercises\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Of My Top Lower Body Exercises\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Of My Top Lower Body Exercises","description":"If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/","og_locale":"en_US","og_type":"article","og_title":"5 Of My Top Lower Body Exercises","og_description":"If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2023-05-22T05:05:00+00:00","og_image":[{"width":750,"height":722,"url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_4205.jpg?fit=750%2C722&ssl=1","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 Of My Top Lower Body Exercises","datePublished":"2023-05-22T05:05:00+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/"},"wordCount":1844,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_4205.jpg?fit=750%2C722&ssl=1","keywords":["balance training for athletes","balance training for runners","best booty building exercise","best booty building exercises","best booty building workout","best booty building workouts","best booty exercise","best booty exercises","best booty workout","best booty workouts","best butt building exercise","best butt building exercises","best butt building workout","best butt building workouts","best butt exercise","best butt exercises","best butt workout","best butt workouts","best exercises for knee durability","best exercises for strong knees","best glute exercise","best glute workout","best hamstring building exercise","best hamstring building exercises","best hamstring building workout","best hamstring building workouts","best hamstring exercise","best hamstring exercises","best hamstring mobility exercise","best hamstring mobility workout","best hamstring strengthening exercise","best hamstring strengthening exercise for athletes","best hamstring strengthening exercise for runners","best hamstring workout","best hamstring workouts","best hip mobility exercise","best mobility exercise","best mobility workout","best quad building exercise","best quad building exercises","best quad building workout","best quad building workouts","best quad exercise","best quad exercises","best quad strengthening exercise","best quad strengthening exercise for athletes","best quad strengthening exercise for runners","best quad workout","best quad workouts","booty building","booty exercise","booty exercises","booty strengthening","booty training","booty workout","booty workouts","build durable knees","butt building","butt exercise","butt exercises","butt strengthening","butt workout","butt workouts","eccentric hamstring exercises","eccentric training","glute bridge","glute bridge form","glute bridges","glute building","glute exercise","glute exercises","glute max","glute medius exercise","glute strengthening","glute training","glute training for athletes","glute training for runners","glute workout","glute workouts","glute workouts for athletes","glute workouts for runners","hamstring building","hamstring curl","hamstring curls","hamstring exercise","hamstring exercises","hamstring mobility","hamstring mobility exercise","hamstring mobility for athletes","hamstring mobility for runners","hamstring mobility training","hamstring mobility workout","hamstring prehab","hamstring strain prevention","hamstring strengthening","hamstring training","hamstring training for athletes","hamstring training for runners","hamstring workout","hamstring workouts","hamstring workouts for athletes","hamstring workouts for runners","heel elevated squats","hip mobility","hip mobility exercise","hip mobility for athletes","hip mobility for runners","hip thrust","hip thrusts","how to do glute bridges","knee durability","knee friendly exercises","mobility exercise","mobility training","mobility workout","quad building","quad exercise","quad exercises","quad strengthening","quad training","quad training for athletes","quad training for runners","quad workout","quad workouts","quad workouts for athletes","quad workouts for runners","stability training for athletes","stability training for runners","step-downs"],"articleSection":["Adductor\/inner thigh strengthening","Band Exercises","Glute Exercises","Hamstring Exercises","Hip Hinging","Home Workouts","Knee Durability","Lower Body Exercises","Quad Exercises","Running Exercises"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/","name":"5 Of My Top Lower Body Exercises","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_4205.jpg?fit=750%2C722&ssl=1","datePublished":"2023-05-22T05:05:00+00:00","description":"If you want to strengthen your lower body and improve your mobility, give these 5 lower body exercises a try! All of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_4205.jpg?fit=750%2C722&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_4205.jpg?fit=750%2C722&ssl=1","width":750,"height":722},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-top-lower-body-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 Of My Top Lower Body Exercises"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_4205.jpg?fit=750%2C722&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9862","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=9862"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9862\/revisions"}],"predecessor-version":[{"id":10329,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9862\/revisions\/10329"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/10327"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=9862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=9862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=9862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}