7 Simple Lower-Body Exercises That Burn Fat


Squats work several lower-body muscles. Start with shoulder-width feet. Bend your knees and push your hips back to sit on an imagined chair. Keep your chest and back straight. To restart, push up through your heels.


Lunges strengthen legs and balance. Stand with feet together. Step forward with one leg and bend your knees to 90 degrees


Keep your front knee over your ankle and your rear knee slightly above the ground. Return to the starting position with the front foot, then switch legs.

Glute Bridges

Glute bridges work your glutes and back. Lay on your back, knees bent, feet flat on the floor, hip-width apart. Contract your glutes to raise your hips. Repeat the hip drop without contacting the ground.



Deadlifts strengthen hamstrings and glutes. Stand with hip-width feet and slightly bent knees. Hinge at your hips and lower your torso. Hold a barbell or dumbbells if you're lifting. Using your glutes and heels, stand up.


Step-ups improve aerobic and lower-body strength. Find a seat or box. Step onto the surface with one foot and elevate yourself with your heel. Step down again and alternate legs.

Calf Raises

Side leg lifts target outer thighs and hip abductors. Stack your legs and lie on your side. Raise your upper leg comfortably without moving your hips. Lower your leg again and swap sides.

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