If you’re looking to build up your lower body, you’ll need to incorporate both pulling and squatting exercises into your routine. Pulling exercises are especially important since they’ll help you build up the glutes, hamstrings, and backside of your legs while squatting exercises will be more focused on building up the quads and other muscles in your thighs. To get started with these exercises, here are seven simple lower body pull exercises that you can do anywhere.

1. Seated Cable Row

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If you’re looking to tone your back, build arm muscle, and stretch your hamstrings, try a seated cable row. This exercise works your back muscles by pulling on the cables while you sit up and extend your arms forward. It also targets your biceps by pulling the handles towards your shoulder blades. The Hamstring Curl will help to lengthen and tighten these muscles.

2. Standing Cable Row

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It is for those who want to work on their back, arms, and shoulders in one exercise; look no further than the standing cable row. With its simple yet challenging movement pattern, this exercise is a great way to target all of your major muscle groups. Plus, it’s a great way to increase your strength and conditioning levels.

3. Resistance Band Hamstring Curl

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Resistance band hamstring curls are a great way to target your hamstrings. This exercise can be done with or without weights and is a great way to start your day if you want to work your hamstrings. Resistance band hamstring curls will also help improve your flexibility and stamina.

4. Glute Bridge

glute bridge

If you’re looking to add a bit of extra glute-boosting action to your fitness routine, you may want to consider using the glute bridge. This exercise is a great way to target your glutes and hips simultaneously and can be performed with or without weights. The key is to keep your back straight and tight as you lift your legs up towards your butt. Be sure to use moderate intensity when performing this movement, as over-exertion can lead to injury.

5. Reverse Lunge With Resistance Band

reverse lunge

The reverse lunge is a great exercise for working the quadriceps and glutes. It can be done with or without a resistance band, so it’s versatile for a variety of workouts. To perform the reverse lunge, start by standing with feet hip-width apart and shoulder-width apart. Hold a Resistance Band in each hand, and step forward with your left foot into a lunge position. Use your right arm to pull your left leg back until you are in line with your torso, then return to the starting position. Repeat on the opposite side.

6. Bulgarian Split Squat

split squat

Bulgarian Split Squat is a unique type of squat that originated in Bulgaria. The squat is split in half, and the seeds are removed, creating a softer texture and sweeter taste. It can be eaten cooked or raw and is a popular dish in Bulgaria. Start by sitting on a pair of BOSU Balance Balls. Bring your left foot to the ball and place your right foot on the ground for balance. Then sit up straight, with your hips back and shoulders down. Twist from your waist to bring the left leg behind you.

7. RDL on Swiss Ball

Swiss ball training is a great way to improve balance and strength in the lower body. It also develops agility, coordination and proprioception. One of the most popular exercises is the reverse curl, which uses the Swiss ball to help you target your quadriceps and hamstrings. Here is how you can do it correctly.

If you’re looking for an easy, low-impact exercise that you can do anywhere, try these seven simple lower body exercises. Because they use your own body weight, these exercises are a great way to get started in your fitness routine. In addition to toning your muscles and helping reduce fat, these lower body pull exercises also improve balance and coordination. So give them a try this weekend and see how you feel! 

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