Lower-body workouts should be part of your exercise regimen and not just because they can give your legs and bum a more toned appearance.
Your glutes, quads and hamstrings are among the largest and most powerful muscles in your body. When you’re faced with having to lift something heavy—as we all will from time to time—you want strong legs, they’ll be able to shoulder more of the load than your arms.
Plus, the more lean muscle you have, the better your metabolic health, according to a 2025 study in the Journal of European Clinical Nutrition. The fundamentals are that muscle costs calories to run and the bigger those already substantial muscles are, the more calories they burn, even at rest.
If you’re at a gym—or you have a wide selection of free weights at home—try this workout from Ed Gemdjian, a trainer and manager at The Gym Venice. It’s a great place to start training your legs.
1. Walking lunge
Sets: 3 Reps: 8 each side
- Stand with your feet hip-width apart, holding weights by your sides.
- Take a big step forward with your right foot and bend both knees to 90° to lower—don’t lean forward or let your right knee move forward past your toes.
- Push through your right foot to rise and bring your left foot so it’s next to your right, hip-width apart.
- Repeat, leading with your left foot.
- Continue, alternating sides with each rep.
Why Gemdjian recommends it: This exercise will train your unilateral strength while improving your balance and coordination.
2. Suitcase deadlift
Sets: 3 Reps: 8-10
- Stand with your feet just narrower than hip-width apart with kettlebells on the floor on the outside of each foot.
- Hinge at the hips and bend your knees to lower, taking hold of each kettlebell handle.
- Brace your core and, keeping a neutral spine throughout, push down through your heels to stand upright with the weights, keeping your arms straight. Avoid leaning or twisting to either side.
- Push your hips back then bend your knees to lower back to the start with control.
Why Gemdjian recommends it: This exercise works your posterior chain (the muscles running down the back of your body). It will also improve your core stability and grip strength.
3. Kettlebell swing
Sets: 3 Reps: 5-7
- Stand with your feet slightly wider than shoulder-width apart with a kettlebell on the floor in front of you.
- Hinge at the hips and bend your knees to lower, and reach forward to take hold of the kettlebell handle.
- Engage your core, then pull the kettlebell back, letting it swing between your legs.
- Push your hips forward and extend your knees to stand up and generate the momentum to swing the kettlebell up to chest height—the movement should be powered by your glutes, not your arms.
- Control the descent of the kettlebell by hinging at the hips and bending your knees, allowing the kettlebell to swing between your legs.
- Go straight into the next rep.
Why Gemdjian recommends it: The explosive hip drive will strengthen and condition your posterior chain.
4. Lateral lunge with dumbbell reach
Sets: 3 Reps: 8 each side
- Stand, holding a dumbbell in your right hand.
- Step your left foot out to the side and bend your left knee to lower, keeping your right leg straight and reaching the weight towards the right ankle.
- Push through your left foot to return to the start.
- Do all the reps on one side, then switch sides.
Why Gemdjian recommends it: This movement will develop your frontal plane strength (your ability to move side-to-side), and work the adductor muscles in your inner thigh and your core.
