My Top Tips For Building Your Lower Body


One of the most talked about features of our bodies right now is undoubtedly the ‘booty’. Call it whatever you may – booty, backside, ass, buns, peach, tush – females all over the world are going crazy for a rounder, fuller and stronger looking booty.

While a majority of the population are not genetically blessed in this department (I am one of them!!!), I can assure you that there is still hope!

Here are FIVE of my favourite tips for ensuring that your lower body training is as productive as possible – based on my own personal experience and knowledge.


Keep Your Feet On The Ground


Exercises where your feet remain on the ground are arguably the best way to train your lower body. They tend to be more natural and functional as well as more productive.

If you want to work your lower body effectively and efficiently, your routine needs to incorporate a majority of standing exercises. Not only do they work your primary lower body muscles but also a lot of minor ones two which have to work hard to stabilize your joints for proper exercise execution.

Lunges, squats, deadlifts, Bulgarian split squats, step-ups, squat jumps and kettlebell swings are all excellent feet-on-the-floor leg exercises that will do you more good than leg extensions and hip abductions!

Forget About Spot Reduction


Many exercisers attempt the impossible and try to spot reduce fat from specific parts of their bodies by performing high reps with light weights. They’ll do set after set of, for example, hip abductions, to try and melt away outer thigh fat.

Spot reduction is a myth and, worse still, trying to achieve it is nothing more than a waste of time!

For a muscle to become stronger and more toned, it needs to be trained to the point of fatigue – where another rep would be very difficult or even impossible. If it takes you 50 reps to reach that point, you’ve done nothing more than delay reaching the productive part of your set. In contrast, lower reps with heavier weights will achieve the same effect but in considerably less time.

Forget high-rep sets and, instead, increase your weights so that you reach fatigue in 20-reps or less. And don’t worry about building big, unsightly muscles – that’s not something you can do by accident and only happens if you train in a very specific way.


Training Frequency & Recovery


Training frequency is how often you train a particular muscle group. A good approach is to train your lower body twice or even three times a week on nonconsecutive days, and as part of an upper body/lower body or full body workout schedule.

Each workout will only involve a couple of leg exercises, but because you are training your lower body more often, you’ll end up accumulating the same or even more volume than you would have if you only worked your legs once per week.

This approach also allows you to include greater exercise variety in your workouts. For example, you could do squats on Monday, lunges on Wednesday, and deadlifts on Friday!

It is, however, important that you respect your need for recovery; you cannot work your lower body every day and expect to make progress. Your body only recovers and adapts to your workout when you rest.

The combination of increased training frequency, volume, and variety, plus adequate rest is perfect for creating rapid changes in strength and muscle tone.


Don’t Forget The Cardio


If you want to build and strengthen your lower body, you need to target your muscles with strength training exercises. However, your workout program should also include moderate amounts of cardio.

Cardio is good for your heart and lungs and burns calories to help you lose or control your weight. However, it also provides active recovery between workouts and can help increase muscle tone despite not involving weights.

Good options include:

  • • Running

  • • Rowing

  • • Incline skating

  • • Step-aerobics

  • • Cycling

  • • Jump rope


You can perform cardio in several different ways – all of which are effective. Options include:


  • • Steady state training – performed at a slow and leisurely pace for extended periods of time e.g. 45 minutes

  • • Interval training – periods of high-intensity cardio alternated with brief rests

  • • Threshold training – high intensity, sustained cardio at close to your maximum sustainable pace

  • • Fartlek training – a combination of the above


Make Sure You Work All Your Lower Body Muscles

Proper lower body training should include all the main muscle groups.

It can be tempting to train only your booty, or the areas that you think you are the strongest at training, but all that will do is create muscle imbalance. Make sure your lower body workouts include exercises for all your major leg muscles, including: Quadriceps, hamstrings, abductors, adductors, glutes and calves!