Top Bodyweight Exercises for the Lower Body

Exercise Description Target Muscles Link
Adductor Mobilization A stretch to improve flexibility and mobility in the adductors. Adductors Link
Alternating Barbell Split Jump A dynamic exercise combining a jump with alternating split lunges. Quads, Glutes, Hamstrings, Calves Link
Alternating Bodyweight Split Jump Bodyweight exercise involving jumps with alternating lunges to build power and endurance. Quads, Glutes, Hamstrings, Calves Link
Alternating Dumbbell Split Jump A variation of split jumps using dumbbells for added resistance. Quads, Glutes, Hamstrings, Calves Link
Alternating Goblet Reverse Lunge With Blocked Knee A reverse lunge holding a dumbbell in goblet position, focusing on controlled movement. Quads, Glutes, Hamstrings, Calves Link
Alternating Lateral Lunge Walk A lateral movement exercise to improve hip mobility and lower body strength. Adductors, Quads, Glutes, Hamstrings, Calves Link
Anderson Front Squat A front squat variation starting from the bottom position, emphasizing strength out of the hole. Quads, Glutes, Hamstrings, Calves Link
Assisted Bodyweight Squat to Box A bodyweight squat variation using a box for assistance, suitable for beginners. Quads, Glutes, Hamstrings, Calves Link
Assisted Lateral Squat A lateral squat using assistance to improve form and balance. Adductors, Quads, Glutes, Hamstrings, Calves Link
Assisted Reverse Lunge With Blocked Knee A reverse lunge with assistance to enhance stability and knee alignment. Quads, Glutes, Hamstrings, Calves Link
Band-Resisted Glute Bridge A glute bridge using a resistance band to increase intensity on the glutes and hamstrings. Glutes, Hamstrings Link
Band-Resisted Goblet Squat A squat variation using a goblet hold and resistance band for additional load. Quads, Glutes, Hamstrings, Calves Link
Band-Resisted Squat A squat with a resistance band to increase the difficulty and engage more muscle fibers. Quads, Glutes, Hamstrings, Calves Link
Barbell Back Squat A fundamental lower body strength exercise using a barbell across the upper back. Quads, Glutes, Hamstrings, Calves Link
Barbell Box Squat A squat variation where the lifter sits back onto a box, promoting proper squat depth and technique. Quads, Glutes, Hamstrings, Calves Link
Barbell Deadlift A compound lift targeting the posterior chain, focusing on lifting a barbell from the ground. Back, Glutes, Hamstrings, Calves Link
Barbell Front Squat A squat variation with the barbell held in front, emphasizing the quads and core. Quads, Glutes, Hamstrings, Calves Link
Barbell Front Squat Iso An isometric hold at the bottom of a front squat to build strength and stability. Quads, Glutes, Hamstrings, Calves Link
Barbell Front Squat to Box A front squat variation using a box to ensure proper depth and form. Quads, Glutes, Hamstrings, Calves Link
Barbell Glute Bridge A bridge exercise with a barbell for added resistance, focusing on the glutes. Glutes Link
Barbell Hip Thrust An exercise targeting the glutes using a barbell for resistance, performed with the back against a bench. Glutes Link
Barbell Reverse Lunge A lunge variation stepping backward, using a barbell for added resistance. Quads, Glutes, Hamstrings Link
Barbell Reverse Lunge With a Front Squat Grip A reverse lunge holding the barbell in a front squat position, increasing core and upper body engagement. Quads, Glutes, Hamstrings Link
Barbell Romanian Deadlift A deadlift variation focusing on the hamstrings and glutes, with minimal knee bend. Hamstrings, Glutes Link
Barbell Slideboard Reverse Lunge A reverse lunge performed with a slideboard, adding instability and focus on balance. Quads, Glutes, Hamstrings Link
Barbell Split Squat A single-leg squat variation using a barbell, focusing on unilateral leg strength. Quads, Glutes Link
Barbell Sumo Deadlift A deadlift variation with a wide stance, targeting the inner thighs and glutes more. Hamstrings, Glutes, Quads, Lower back Link
Bear Crawl A full-body movement engaging the core, shoulders, arms, and legs, mimicking a bear's movement. Core, Shoulders, Arms, Legs Link
Bird Dog An exercise for core stability and balance, involving extending opposite arm and leg. Core, Shoulders, Glutes Link
Banded Lateral Walk A side-stepping exercise using a resistance band to target the glutes and hip abductors. Glutes, Hip Abductors Link