👉The lower body is made up of four main muscle groups: Quadriceps, Hamstrings, Glutes, and Calves. Here are the best exercises for each muscle based on muscle activation levels, overloading ability, accessibility, and overall muscle stress the exercise places on the muscle.
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Quadriceps: Squats (Back or Front)
Hamstrings: Conventional Deadlift
Glutes: Hip Thrust
Calves: Standing Calf Raise
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Each of these exercises should be included in your lower body training plan for optimal development.
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For primarily strength gain, 3-4 sets of 3-6 reps mostly will work well. For primarily muscle gain, 3-5 sets of 8-15 reps will be good.
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