A lower body workout can be an excellent way to increase your strength and build muscle. But it can be hard to find the right exercise for your specific needs, especially if you are new to lifting. Below, we’ve rounded up the best lower-body exercises to help get you started: To know more visit us :  ON Gold Standard Isolate | Gat Nitraflex Pre Workout

Stiff leg deadlifts
This movement is all about your hamstrings and glutes, but it also hits your hip flexors and lower back muscles, making it one of the most effective exercises for building your legs and upper body. The key is to lift slowly and control your descent, which will help keep your form strong.

Squats
The squat is a great upper-body and lower-body exercise, but it can be difficult to maintain a good form without proper technique. For maximum benefit, try using a belt squat machine instead of a barbell for this exercise.

Belt squats remove the focus from your lower back, leaving only your legs engaged. In addition, the exercise is significantly gentler on your knees than traditional squats.

Slideboard split squat
Another lower-body strength exercise, the slideboard split squat has been shown to improve endurance performance and decrease injury risk. It works your quads, hamstrings, and hip flexors as well as your glutes and calf muscles.

Bench press and cable triceps pushdown
The bench press is an excellent exercise for developing your arms, shoulders and chest. It also helps build your core.

Lat pulldown
The lat pulldown is a classic upper-body exercise that strengthens your latissimus dorsi (the large upper back muscles), the serratus anterior (the front shoulder muscles), and the trapezius (the upper back muscles). It can be performed with or without a bench.

Bent-over row
The bent-over row is a great lower-back exercise that can improve your overall posture and strength. It also helps increase your flexibility and range of motion in your legs.

Belt march
The belt march is a surprisingly complex exercise. It requires a lot of coordination and concentration to perform correctly. It can be difficult to maintain your form if you’re not used to performing it, but it can be effective and fun when done correctly.

Whether you’re looking for a fun way to increase your strength or you simply want to add more variety to your workout, the belt squat machine is a great option. It’s a safer, high-volume option that removes the focus from your back, so it’s an ideal choice for athletes recovering from injury.

Traditionally, resistance training sessions involve two to five min inter-set recovery intervals and multiple sets of lower-body exercises [2,13]. These intervals minimize decreases in volume (number of repetitions) and intensity between sets but can be time-consuming. Consequently, several time-efficient training techniques have been examined that alternate lower-body exercises with upper-body multi-joint exercises (e.g., agonist-antagonist paired sets). The results of these studies have been mixed. Some have shown that such paired alternating-limb exercises could decrease the number of repetitions to failure and/or power output, while others have found no such effect.