Workouts that Strengthen Your Lower Body

Everyday movements like walking, running, jumping dancing, even lifting and throwing depend on a strong lower body.

Physical Fitness
 Min read
April 26, 2022

Everyday movements like walking, running, jumping dancing, even lifting and throwing depend on a strong lower body.

Keep reading for some powerful fitness routines that can help you strengthen this crucial muscle group and keep your body functioning at its best.

Never Skip Leg Day! Benefits of Lower Body Workouts

Your lower body is made up for four main muscle groups: Quadriceps, Glutes, Calves, and Hamstrings. Exercising these muscles are a necessary part of a well-balanced fitness routine.

Not only are these muscles crucial to everyday movement, but they can also benefit your physical and mental health by:

  • Improving balance and posture
  • Creating a strong foundation; strengthens your core
  • Improving your mobility, stability, and range of motion.
  • Alleviating joint (especially hips) and back pain
  • Boosting cognitive function1
  • Relieving stress
  • Reducing risk of injury
  • Furthering your fitness goals.

9 Workouts that Strengthen Your Lower Body

Pietra Fitness offers well-rounded workouts that keep the muscles in your body strong and flexible. While all Pietra Fitness classes work your lower body, here are 10 workouts that specifically target these muscles to help you strengthen this area.

Live for Advent: Gentle Leg Toning

Focus: Legs

Level: Gentle

In this Gentle class, your legs will be both stretched and strengthened as you work through squats, pikes, swan dives, high lunges, and seated forward folds.

Live! from Home: Back to Basics 2

Focus: Lunges

Level: Gentle

Perfect high lunge, lunge 1, lunge 2, and pike pose in this 36-minute Foundational Postures class. Strengthen your quads, hamstrings, glutes, and core and challenge your balance with three different types of lunges.

Cardio #3: Banded Glutes & Hips

Focus: Glutes and Hips

Level: Intermediate

Are you looking for a quick, heart-raising workout that focuses on your hips and glutes? Cardio #3: Banded Glutes and Hips may be just what you are looking for. Move through circuits of squats, bridges, donkey kicks, clamshells, and fire hydrants. Then cool down with quad stretches, wide-leg cherry pickers, and a hamstring stretch. Intensify the workout by using a resistance band. It’s not your traditional Pietra Fitness class, but a great way to incorporate cardio into your well-rounded fitness regime.

Live! from Home: Feel the Burn

Focus: Core, Glutes, and Thighs

Level: Intermediate

Get ready to work your core, glutes, and inner and outer thighs in Live! from Home: Feel the Burn. This lively 55-minute class has it all: breathwork, stretches, crunches, planks, leg lifts, lunges, pushups, tricep extensions, quad strengtheners, and unique exercises that utilize a small fitness ball (or block) to engage every muscle in your body.

Live! from Home: Leg Day

Focus: Legs

Level: Intermediate

Fast-paced flows, squats, lunges, and tough sequences that will throw your balance for a loop and have your legs burning give this challenging Level 1 class its name. Whether you’re stretching long in pike split and reverse lunge 2 or making small pulsing movements in a squat, Live! from Home: Leg Day will strengthen all the muscles in your legs, glutes, and core.

Live! from Home: Base Builder

Focus: Legs

Level: Intermediate

With basic moves like low and high lunges, squats, and Lunge 2, and more challenging and targeted exercises like revolved arabesque, leg curls, donkey kicks, and more, this 45-minute class is the perfect way to build strength and endurance in your lower body.

Easter: Leg Force

Focus: Legs and Glutes

Level: Advanced

Build strength in your legs and glutes with this 25-minute, lower body workout. While targeting the major muscle groups in your legs, you will gain agility, strength, and endurance.

Pietra Fitness