The complete lower body routine for more muscle

A complete lower body routine is essential for building more muscle and strength in your legs, glutes, and lower body. Here is a sample routine to target these muscle groups effectively:

1 - Barbell Squats: Start with the king of lower body exercises, the barbell squat. Load the barbell with an appropriate weight, position it on your upper back, and perform sets of 8-12 reps with proper form, focusing on deepening your squat and engaging your glutes and quadriceps.

2 - Romanian Deadlifts: This exercise targets the hamstrings, glutes, and lower back. With a barbell in front of your thighs, hinge at the hips, keeping your back straight, and lower the barbell towards the ground. Return to the starting position by driving your hips forward. Aim for 3 sets of 10-12 reps.

3 - Bulgarian Split Squats: Stand facing away from a bench or elevated platform with one foot resting on it. Perform a lunge motion, lowering your back knee towards the ground while keeping your front knee in line with your ankle. Alternate legs for each set, aiming for 3 sets of 10-12 reps per leg.

4 - Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Drive through your heels to lift your hips off the ground, squeezing your glutes at the top. Lower back down and repeat for 3 sets of 12-15 reps.

5 - Calf Raises: Stand on an elevated surface with the balls of your feet. Rise up on your toes, lifting your heels as high as possible, then lower back down. Perform 3 sets of 15-20 reps to target the calf muscles.

Remember to incorporate proper warm-up exercises and cool-down stretches for optimal performance and to prevent injuries. Gradually increase the weights lifted as your strength improves, and listen to your body to ensure proper form and avoid overexertion.