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Top 5 lower body exercises for strength and stability

dumbbell deadlifts

Building a strong and stable lower body is crucial for overall fitness and well-being. Here are five effective exercises that target your inner thighs, glutes, and core, enhancing your strength and stability.

1. Lateral lunge

Muscles worked: Hip stabilizers, inner thighs, hip rotators, core.
Benefits: Improves side-to-side stability, strengthens glutes and knees.
Execution: Start with feet hip-width apart, step out to one side, bend the knee while keeping the other leg straight, and push back to start.

2. Supported single-leg deadlift

Muscles worked: Glutes, inner thighs, hamstrings, core.
Benefits: Enhances balance and strengthens the posterior chain with support for beginners.
Execution: Hold a dumbbell in one hand, use the opposite foot as a kickstand, hinge at the hips with a flat back, and return to standing.

3. Reverse lunge

Muscles worked: Glutes, inner thighs, hamstrings, core.
Benefits: Combines leg strengthening with cardiovascular benefits.
Execution: Stand tall, step back into a lunge, lower until the back knee nearly touches the ground, and return to start.

4. Bulgarian split squat

Muscles worked: Inner thighs, hip rotators, glutes.
Benefits: Challenges stability and strength on a single leg.
Execution: Stand in front of a bench, place one foot behind on the bench, lower into a lunge, and drive up through the front heel.

5. Sumo squat

Muscles worked: Quads, inner thighs, glutes, core.
Benefits: Targets inner thighs with a wide stance and deep squat.
Execution: Stand with feet wide and toes pointed out, squat down keeping the chest up, and return to standing.


Incorporating these exercises into your routine can significantly improve your lower body strength and stability, contributing to better overall fitness and health.