Lower-body exercises strengthen the muscles that power everyday movements such as walking, climbing stairs, and rising from a chair. Whether you are just starting a fitness routine or building on an existing habit, a few foundational moves can improve your leg, hip, and glute strength safely and effectively. This guide draws on three trusted resources: the CDC and Tufts University Growing Stronger program, the American Council on Exercise (ACE) Kick Start Workout, and the NHS strength exercise collection. You will learn how to perform squats, lunges, hip hinges, and several other lower-body exercises with clear cues and safety reminders.
How Often to Train and How to Warm Up
According to the Growing Stronger program, you should perform the strength exercises two or three times a week. The NHS also recommends doing strength exercises at least twice a week. The ACE Kick Start Workout suggests completing the resistance exercises on at least two to three days per week for optimal results. Before each session, take a few minutes to warm up. The Growing Stronger guide advises a 5-minute walk to get your muscles warm and loose. You can walk outside, inside the house, or on a treadmill. Warming up helps direct blood flow to your muscles and prepares your body for the work ahead. For detailed guidance on exercise form, visit our Exercise Form page.
The Squat Pattern
The squat is a bend-and-lift movement that targets the hips, thighs, and buttocks. The ACE Integrated Fitness Training model identifies the squat as one of the five primary movement patterns. Three variations are especially helpful for beginners.
Chair Squat (Growing Stronger)
The CDC and Tufts University Growing Stronger program describes a chair squat that requires only a sturdy chair. Stand directly in front of the chair with your feet slightly more than shoulder-width apart. Extend your arms so they are parallel to the ground. Place your weight more on your heels than on the balls of your feet. Bend your knees and lower your buttocks toward the chair in a slow, controlled motion while you count to four. Pause, then slowly rise back to a standing position as you count to two. Keep your knees over your ankles and your back straight. Repeat ten times for one set, rest for about one minute, and then complete a second set of ten squats. The program emphasizes that your knees should never come forward past your toes, which helps protect the knee joint and engages the hip muscles more.
Mini-Squat (NHS)
The NHS strength exercises include a mini-squat that uses a chair back for stability. Rest your hands on the back of the chair and stand with your feet hip-width apart. Slowly bend your knees as far as is comfortable, keeping them facing forward and aiming to get them over your big toe. Keep your back straight at all times. Gently come up to standing, squeezing your buttocks as you do so. Repeat five times. The NHS notes that the movement should be slow and controlled.
Front Squat (ACE Kick Start)
The ACE Kick Start Workout includes a front squat that can be done with or without dumbbells. If you use weights, hold a dumbbell in each hand at shoulder height. You can also do the exercise without equipment by crossing your arms across your chest. To increase the difficulty, hold your hands behind your ears with your elbows pointing out to the sides. Perform one set of eight to fifteen repetitions. During week five of the program, you do one set; in later weeks, you progress to two or three sets.
The Lunge and Single-Leg Pattern
Lunges and step-ups build single-leg strength, balance, and coordination. The ACE model lists the single-leg (lunge) pattern as a primary movement. The Growing Stronger step-up is another effective single-leg exercise.
Forward Lunge (ACE Kick Start)
The ACE Kick Start Workout prescribes the forward lunge. The program gives sets and rest rather than written steps, and points to its video for the movement. Count both the right and left leg action as one complete repetition. Perform one set of eight to fifteen repetitions. To increase the challenge and activate the glutes and lower back muscles, you can add arm drivers as described in the program.
Side Lunge (ACE Kick Start)
As with the forward lunge, the program gives sets and rest rather than written steps. Again, count both sides as one repetition. Perform one set of eight to fifteen repetitions. To add intensity, hold light-to-moderate dumbbells or heavy cans at your shoulders, similar to the front squat progression.
Step-Up (Growing Stronger)
The Growing Stronger program includes step-ups using a staircase. Stand next to a handrail at the bottom of the stairs with your feet flat and toes facing forward. Place your entire left foot on the first step. Hold the handrail for balance. As you count to two, place your weight on your left leg and straighten it as you slowly lift your right leg until it reaches the first step. Make sure your left knee stays straight and does not move forward past your ankle. Let your right foot tap the first step near your left foot. Pause, then use your left leg to support your weight and slowly lower your right foot back to the floor as you count to four. Repeat ten times with the left leg and ten times with the right leg for one set. Rest for about one minute, then do a second set. The program advises pressing your weight on the heel rather than the ball or toes of your front leg as you lift.
The Hip Hinge Pattern
The hip hinge teaches you to bend from the hips while maintaining a stable spine, a movement that strengthens the glutes and hamstrings and protects the lower back. The ACE Kick Start Workout lists the hip hinge as a core exercise.
Hip Hinge (ACE Kick Start)
According to the ACE Kick Start Workout, the hip hinge is the first exercise in Phase II, and the program recommends one set of eight to fifteen repetitions. In week five, you do one set; in week six, you progress to two sets; and in week seven, you complete three sets with shorter rest periods. The program lists a straight bar, such as a dowel or broom handle, among optional at-home items.
More Lower-Body Exercises from Growing Stronger and the NHS
Beyond squats, lunges, and hinges, several other movements target the calves, knees, hips, and glutes. The following exercises come directly from the Growing Stronger and NHS guides.
Toe Stands and Calf Raises
The Growing Stronger toe stand strengthens the calves and ankles. Stand with your feet shoulder-width apart near a counter or sturdy chair. Use the chair or counter for balance only. Slowly push up as far as you can onto the balls of your feet as you count to four. Hold this position for two to four seconds. Then slowly lower your heels back to the floor as you count to four. Repeat ten toe stands for one set, rest for about one minute, and then complete a second set of ten. The NHS calf raise is similar: rest your hands on the back of a chair, lift both heels off the floor as far as is comfortable in a slow, controlled movement, and repeat five times. To make it more difficult, perform the exercise without support.
Knee Extension and Knee Curl
Growing Stronger includes a knee extension that targets the front of the thigh and is noted to strengthen weak knees and reduce symptoms of arthritis of the knee. Sit all the way back in a sturdy chair so that your feet barely touch the ground. Point your toes forward, flex your left foot, and slowly lift your left leg as you count to two until your knee is straight. Pause, then slowly lower your foot back to the ground as you count to four. Repeat ten times with each leg for one set, rest for one to two minutes, and then do a second set. Ankle weights can be used, starting with one to three pounds. The knee curl works the hamstrings. Stand behind a sturdy chair with your feet a little less than shoulder-width apart. Keep your foot flexed and slowly bend your right leg, bringing your heel up toward your buttocks as you count to two. Pause, then slowly lower your foot back to the ground as you count to four. Repeat ten times with each leg for one set, rest, and do a second set.
Side Hip Raise and Sideways Leg Lift
The Growing Stronger side hip raise firms the hips, thighs, and buttocks. Stand behind a sturdy chair with your feet slightly apart and toes facing forward. Keep your legs straight but do not lock your knees. Slowly lift your left leg out to the side as you count to two, keeping the leg straight without locking the knee. Pause, then slowly lower your left foot back to the ground as you count to four. Repeat ten times with each leg for one set, rest for about one minute, and then do a second set. The NHS sideways leg lift is similar: rest your hands on the back of a chair, raise your right leg to the side as far as is comfortable while keeping your back and hips straight, and avoid tilting. Raise and lower each leg five times.
Pelvic Tilt and Floor Back Extension
Growing Stronger pairs the pelvic tilt with the floor back extension to strengthen the abdomen, buttocks, and lower back. For the pelvic tilt, lie flat on your back on the floor or a firm mattress with your knees bent, feet flat, and arms at your sides. Slowly roll your pelvis toward your abdomen so that your hips and lower back come off the floor as you count to two. Your upper back and shoulders should remain in place. Pause, then slowly lower your pelvis all the way down as you count to four. Repeat ten times for one set, rest for one to two minutes, and then do a second set. For the floor back extension, lie face-down with your left arm extended straight overhead and the other arm at your side. Slowly lift your left arm and right leg off the ground as you count to two, keeping them at the same level. Pause, then slowly lower them back to the ground as you count to four. Repeat ten times, then switch to the right arm and left leg for another ten repetitions. Rest and do a second set. Keep your head, neck, and back in a straight line throughout.
Checklist for Safe Lower-Body Training
Use these cues to stay safe and get the most from your workouts:
- Knees behind toes: Growing Stronger stresses that your knees should never come forward past your toes during squats and step-ups. This protects the knee joint and engages the hip muscles.
- Knees over ankles: Keep your knees aligned over your ankles, not collapsing inward. The NHS mini-squat cue is to keep knees facing forward and over the big toe.
- Do not lock your knees: Both Growing Stronger and the NHS remind you to avoid locking your knees during leg lifts and standing exercises.
- Back straight: Maintain a straight back during squats, lunges, and hinges. The NHS says to keep your back straight at all times during mini-squats. Growing Stronger advises not to round or arch your back.
- Controlled movement: All programs emphasize slow, controlled motions. Count to four on the lowering phase and two on the lifting phase for many exercises.
- Breathe regularly: Growing Stronger reminds you to breathe throughout each exercise to keep blood and oxygen flowing to your working muscles.
- Use support only for balance: When using a chair or wall, lean on it for balance, not for doing the work. The NHS says to use your hands or arms just to guide you if possible during sit-to-stand.
Frequently asked questions
How often should I do lower-body strength exercises?
The Growing Stronger program recommends two or three sessions per week. The NHS advises doing strength exercises at least twice a week. The ACE Kick Start Workout also suggests at least two to three days per week. Allow at least one rest day between sessions so your muscles can recover.
Can I do these exercises if I have knee discomfort?
The Growing Stronger knee extension is specifically designed to strengthen weak knees and reduce symptoms of arthritis of the knee. However, if you feel pain or discomfort during any exercise, stop and consult a healthcare professional. The program also suggests placing pillows on the chair or only squatting down a few inches if a full squat is uncomfortable.
Do I need special equipment?
Many of these exercises require only a sturdy chair and a wall. The Growing Stronger program starts with no equipment. As you progress, you may add light dumbbells or ankle weights (one to three pounds). The ACE Kick Start Workout suggests using household items such as heavy cans of food or a gallon of liquid as substitutes for dumbbells and medicine balls. The NHS uses filled water bottles as light weights for biceps curls, and the same approach can apply to lower-body moves if needed.
For more lower-body routines and progressions, visit our Lower Body section. You can also explore the full Strength Training area and the Strength Training Basics guide for advice on sets, reps, and progression.
