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Credit: Getty Images / Lacheev
If you’ve ever watched an Olympic sprinter run, you can probably appreciate just how much power the lower body can create.
Some of the largest muscles in the body are in the lower body. It is our propulsion system and plays an important role in balance and stability.
Even for a professional athlete, those muscles aren’t built just by running, but with a regular strength training regimen too. While your priorities will be different from those of an elite athlete, you will still reap the benefits of a well-designed lower-body strengthening program. Working on your balance, mobility and strength will make it easier for you to do everyday activities like carrying groceries or climbing stairs.
Physical therapist Thomas R. Denninger of ATI Physical Therapy put together this workout to avoid traditional squats and lunges while still targeting the same muscle groups.
The workout
Our expert physical therapist says that these exercises are intended for general fitness and injury prevention. “Individuals should perform movements within a pain-free range of motion and stop if discomfort occurs,” he says. “Anyone with existing injuries or medical conditions should consult a qualified healthcare professional before beginning a new exercise program.”
1. Cossack squat
Sets: 2-3 Reps: 6-8 each side Rest: 45-60sec
Why it works: This exercise builds lower-body strength while improving hip and ankle mobility, supporting long-term joint health.
Muscles targeted: Inner thighs, glutes, quads, hips
How to do it:
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Stand with your feet wider than shoulder-width apart and your toes slightly turned out.
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Shift your body to the right, bending your right knee and pushing your hips back to lower.
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Keep your left leg straight and let the toes of your left foot leave the floor, and your chest facing forward as you lower.
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Push through your right foot to return to the start.
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Repeat on the other side. Alternate sides until all the reps are complete.
2. Spanish squat
Sets: 2-3 Reps: 8-12 Rest: 45-60sec
Why it works: This exercise builds strength, stability and mobility. It reduces knee strain while strengthening the quadriceps, making it ideal for people with knee pain or tendon issues.
Muscles targeted: Quads, glutes, core
How to do it:
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Stand facing a sturdy anchor point like a squat rack.
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Loop a long power resistance band with a high resistance rating around the anchor point, then step your legs into each end, so the ends wrap around the back of the knees.
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Step away from the structure until there is some tension in the band.
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Bend your hips and your knees, pushing your hips back, to lower, keeping your back straight and vertical.
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Pause briefly when your hips are in line with your knees.
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Drive through your heels to extend your knees and hips, and return to standing.
3. Incline Nordic hamstring curl
Sets: 2-3 Reps: 4-6 Rest: 60-90sec
Why it works: This exercise provides powerful eccentric hamstring strengthening with reduced strain compared with a full Nordic curl.
Muscles targeted: Hamstrings, glutes, core
How to do it:
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Kneel with your ankles and feet secured behind you. In the video above, the person uses an adjustable weight bench with leg roller.
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Engage your core and, keeping your body in a straight line from head to knees, slowly lean forward, controlling the descent with your hamstrings for as long as possible.
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Use assistance to return to the start position. Assistance can be added using an incline bench, as in the video above, or a long resistance band attached to a secure anchor behind you and wrapped around your chest, or by using your hands to halt your descent.
4. Step down
Sets: 3 Reps: 8-10 each side Rest: 60sec
Why it works: This exercise improves knee control and strength needed for stairs, hiking and everyday movement.
Muscles targeted: Quads, glutes, hamstrings
How to do it:
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Stand left-side-on to a low box, bench or step, and place your left foot on the platform.
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Extend your left leg to rise so your right foot is held in mid air next to the step.
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Bend your left knee and push your hips back to slowly your right foot, keeping your left knee aligned above your left foot.
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Lightly tap your right heel on the floor, or lower as far as your mobility allows, then extend your left leg to rise.
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Do all your reps on one side, then switch sides.
5. Hamstring walkout
Sets: 2-3 Reps: 6-10 Rest: 45-60sec
Why it works: This exercise strengthens the hamstrings and glutes while reinforcing hip stability and core control.
Muscles targeted: Hamstrings, glutes, core
How to do it:
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Lie on your back with your knees bent and your feet flat on the floor.
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Push through your feet to lift your hips until your body is in a straight line from shoulders to knees—this is the bridge position.
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Slowly walk your heels as far away from your body as you can while maintaining the alignment of your shoulders, hips and knees.
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Walk your heels back in to bridge position then lower your hips back to the floor.