If you’re someone who desires a leaner, stronger and toned physique, then you’ll want to focus on building strength in your legs and back.

These areas of your body play a significant role in your posture, stability, and overall physical performance. With the right workouts, it’s possible to achieve a super-fit lower body and back, regardless of your fitness level. Here are some exercises that can help you achieve that goal.

1. Squats

Squats form the basis of strength-building workouts for the lower body. They are perfect for targeting the quadriceps, glutes, hamstrings, and lower back muscles. To perform a squat, stand straight and place your feet shoulder-width apart.

Next, push your hips back and lower your body while keeping your chest lifted and your weight on your heels. Remember to keep your knees tracking in the same line as your toes. Once you’ve lowered your body, slowly stand back up and repeat the movement.

2. Deadlifts

The deadlift is another key exercise for building both leg and back strength. It targets the hamstrings, glutes, lower back, and quadriceps. To do a deadlift, stand with your feet shoulder-width apart with toes slightly turned out.

Now, lower your hips while keeping your spine in a neutral position. Take hold of your barbell with an overhand grip, and ensure that your arms remain straight throughout the exercise. As you lift the barbell, keep your back straight and focus on using your lower body to power the lift.

3. Calf Raises

Many people overlook the importance of calf muscles in their strength training, but they play a crucial role in achieving well-toned legs. Calf raises are a great way to target these muscles.

To perform calf raises, stand with your feet hip-width apart and raise your heel until you’re on the balls of your feet. Hold this position for a couple of seconds before lowering back down and repeating the exercise.

4. Lunges

Lunges are another excellent exercise for working your lower body. They target the quadriceps, hamstrings, glutes, and calf muscles, and also engage your core muscles.

To perform lunges, stand with your feet hip-width apart and step forward with one leg while lowering your body until your back knee almost touches the floor. Keep your front knee aligned with your ankle and your hips even throughout the exercise. Return to the starting position and repeat the same movement with the other leg.

5. Romanian Deadlifts

Romanian deadlifts are an excellent variation of the regular deadlift. They target your hamstrings, glutes, and lower back muscles, and are also great for improving your posture. Begin by holding the barbell in front of your thighs with an overhand grip.

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Stand with your feet hip-width apart and lower the bar towards the floor while keeping your back straight. Your hips should be pushed back slightly during the movement. Once the bar reaches your mid-shin level, lift it back up using your glutes and hamstrings.

6. Hip Thrusts

Hip thrusts are an underrated but highly effective exercise for strengthening your glutes. To perform hip thrusts, sit with your back against a bench and place a barbell across your hips.

Keep your legs bent and feet flat on the floor before thrusting your hips upwards towards the ceiling. Keep your weight on your heels throughout the exercise and ensure that you engage your abs and glutes to protect your lower back.

7. Good Mornings

Good mornings are a perfect exercise for targeting your lower back muscles while also stretching your hamstrings. Begin by standing upright with your feet shoulder-width apart and placing a barbell on your upper back.

Keeping your knees slightly bent, push your hips back until your upper body is parallel to the floor. Return to the starting position and repeat the movement.

8. Kettlebell Swings

Kettlebell swings are a full-body exercise that targets your back muscles while also providing cardiovascular benefits. Begin by standing with your feet shoulder-width apart and holding a kettlebell with both hands.

Next, lower the kettlebell between your legs by pushing your hips back while keeping your back straight. Use the power of your hips and shoulders to swing the kettlebell forward. Allow the momentum to bring the kettlebell back between your legs and repeat the exercise.

9. Box Jumps

Box jumps are a fantastic plyometric exercise for strengthening your leg muscles. To perform box jumps, stand in front of a sturdy box or bench and jump onto it with both feet.

Use your leg muscles to propel off the ground and ensure that you land softly on top of the box. Step down and repeat the exercise for a set number of repetitions.

10. Step-Ups

Step-ups are another excellent exercise for toning your leg muscles. Begin by placing a bench or step in front of you. Step onto it with one foot and then push your body up with the same leg.

As you rise, lift your other leg and keep your knee in front of your hip. Lower your body back down and repeat the same movement with the other leg.