7 Best Compound Exercises for a Fit and Lean Lower Body

Squats

The squat is the first exercise on this list of complex exercises for a lean lower body. Squats are a basic workout for the legs that work the quads, hamstrings, hips, and even the core.

Deadlifts

The legs, hips, lower back, and grip power are the main muscles that deadlifts work. Stand with a barbell in front of you and your feet hip-width apart. Point your toes forward. Bend your knees and hinge at the hips to get low.

Lunges

One great way to work out each leg separately is to do lunges. They also help with balance and work the quadriceps, hamstrings, hips, and calves. Keep your feet together and stand tall.

Bulgarian Split Squats

This one-legged exercise works the quads, hamstrings, hips, and calves separately on each leg. Stand with one foot on a bench or other raised surface behind you and your back to it.

Step-ups

The quads, hamstrings, and hips are the best places to work on building strength and power in the lower body. Place yourself in front of a strong bench or a raised perch.

Romanian Deadlifts

This type of deadlift works the hamstrings, glutes, and lower back. It also makes the hips more mobile. Put a barbell or dumbbells in front of your legs and hold them over your head with your eyes wide open.

Box Jumps

Box jumps are a type of plyometric exercise that work the quads, hamstrings, and calves to improve their rapid power. Place your feet hip-width apart in front of a strong box or base.