5 Lower Body Exercises to Run Faster, Move Better & Build That 🍑

If you're chasing stronger lifts, faster runs, better mobility — or just want jeans to fit really well — these five lower body exercises should be in your program. They're functional, versatile, and glute-approved.

1. Barbell Back Squat (or Front Squat / Hack Squat)

The ultimate compound move to build strength across your glutes, quads, hamstrings, and core. Back squats are a foundation lift — but not the only option.

Why it’s killer:

• Builds total-leg strength and stability

• Transfers to running, jumping, and everyday movement

• Strengthens the core under load

Variations to try:

• Front Squat – more quad-focused, great for posture

• Hack Squat (machine) – more controlled, great for beginners or hypertrophy blocks

2. Romanian Deadlift (RDL) (with Dumbbells, Barbell, or B-Stance)

The RDL targets your posterior chain — glutes, hamstrings, and back — and improves hip hinge mechanics that are essential for athletic movement.

Why it’s killer:

• Builds strength and size in the glutes & hammies

• Improves posture and reduces injury risk

• Teaches proper hinge form

Variations to try:

• Dumbbell RDL – more control, easier to access

• Barbell RDL – heavier loads for strength

• Single-Leg or B-Stance RDL – targets one side at a time, improves balance & glute activation

3. Bulgarian Split Squat (or Front-Foot Elevated / Plyo / Regular Split Squat)

A unilateral glute-quad destroyer. This move is humbling — and highly effective for fixing imbalances and dialing in technique.

Why it’s killer:

• Hits glutes, quads, and core with intensity

• Builds balance, coordination, and single-leg strength

• Can be done anywhere with minimal equipment

Variations to try:

• Front-Foot Elevated Split Squat – deeper range of motion

• Plyometric Split Squat – adds explosive power

• Regular Split Squat – beginner-friendly or higher volume work

4. Walking Lunges (with Dumbbells, Barbells, or a Sandbag)

A deceptively simple movement that builds endurance, muscle, and mental grit — all while torching your glutes and quads.

Why it’s killer:

• Strengthens all major leg muscles

• Improves hip, knee, and ankle stability

• Excellent for functional fitness and conditioning

Variations to try:

• Dumbbells at your sides – classic and scalable

• Barbell on your back – more advanced, for strength work

• Sandbag on your shoulders – functional and tough-as-nails

5. Hip Thrusts (or Glute Bridges / Single-Leg / B-Stance)

Glute activation royalty. If you want more power, more speed, and more peach — this is your go-to.

Why it’s killer:

• Directly targets the glutes with minimal quad involvement

• Improves running speed and hip extension power

• Easy to progress with weight or tempo

Variations to try:

• Barbell Hip Thrust – heavy, glute-focused strength work

• Single-Leg or B-Stance Thrust – hits each glute independently

• Glute Bridge – great for beginners or warm-ups

💡 Final Thoughts

Whether you're training for speed, strength, or aesthetics, these five leg exercises — and their variations — will get you closer to your goals. Strong legs don’t just look good; they help you move better, lift heavier, and perform at your best.

So load up, level up, and give your lower body the love it deserves. 🍑💪

Build Strength. Build Power. Build Your Peach 🍑

Your glutes are the engine of speed, stability, and explosive strength. The stronger they are, the better you run, lift, and move. At KoaKoa Active, we design gear that supports every squat, lunge, and hip thrust, helping you train harder while looking and feeling incredible.

Shop Gear Made for Glute Days

• Explore New Arrivals for fresh activewear that’s squat-proof and style-forward.
• Power your workouts in Active Bottoms leggings and shorts that support every rep without slipping.
• Find the perfect Sports Bra for strength days, keeping you secure through every explosive move.
• Train with breathable Tops that flex with your body, from warm-up stretches to heavy sets.