Training split
Lower body days train the hips and legs: quads, hamstrings, glutes, adductors, abductors and calves. Paired with upper body days, they make up an upper/lower split.
Written by the GymStreak coaching teamUpdated
01
Lower-body training builds the strength you use to stand up, climb stairs, carry things and run. In an upper/lower split you usually train the lower body twice a week, often with one day focused on squats and the other on hip hinges.
02
Cover the three main patterns: a squat (knee-dominant), a hinge (hip-dominant) and a single-leg exercise such as a lunge. Add glute, hip or calf isolation work at the end. If you do two lower days a week, make one squat-focused and one hinge-focused so neither pattern is always done tired.
03
Pick one squat, one hinge, one single-leg move and one or two smaller exercises. Many of the lower-body moves here need no equipment, so they work at home too.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner isolation bodyweight exercise for the abs, also working the hamstrings.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner compound kettlebell exercise for the quadriceps, also working the glutes.
Beginner isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner isolation leg extension machine exercise for the quadriceps.
Beginner compound leg press machine exercise for the calves.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes.
Beginner isolation bench exercise for the glutes, also working the hamstrings.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner compound leg press machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation barbell exercise for the calves.
Beginner isolation barbell exercise for the obliques, also working the abs.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner isolation seated calf raise machine exercise for the calves.
Beginner isolation bodyweight exercise for the abs, also working the shoulders, glutes and quadriceps.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation smith machine exercise for the calves.
Beginner compound smith machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Beginner isolation dumbbell exercise for the calves.
Beginner isolation bodyweight exercise for the lower back.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation dumbbell exercise for the abs.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate compound barbell exercise for the hamstrings, also working the glutes, abs and calves.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate isolation cable machine exercise for the abs.
Intermediate compound bodyweight exercise for the abs, also working the obliques, quadriceps and lats.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound kettlebell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate compound hack squat machine exercise for the quadriceps, also working the glutes.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate isolation plate exercise for the obliques, also working the abs.
Intermediate compound barbell exercise for the abs, also working the shoulders and triceps.
Intermediate isolation exercise ball exercise for the obliques, also working the abs.
Intermediate isolation barbell exercise for the lower back and glutes.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate isolation bodyweight exercise for the glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Advanced isolation bodyweight exercise for the adductors, also working the hamstrings, quadriceps and abs.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Free GymStreak calculators that go with lower body training.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
