{"id":11171,"date":"2026-09-02T10:16:11","date_gmt":"2026-09-02T01:16:11","guid":{"rendered":"https:\/\/burnfit.io\/?p=8855"},"modified":"2026-09-02T10:32:50","modified_gmt":"2026-09-02T01:32:50","slug":"lower-body-strength-exercises","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/lower-body-strength-exercises\/","title":{"rendered":"7 Key Lower Body Strength Exercises for Every Muscle Group"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11171\" class=\"elementor elementor-11171\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>From key lower body strength exercises to recommended home and gym routines<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.io\/%eb%9d%bc%ec%9d%b4%eb%b8%8c%eb%9f%ac%eb%a6%ac\/%eb%8d%a4%eb%b2%a8-%eb%a0%88%ed%84%b0%eb%9f%b4-%eb%a0%88%ec%9d%b4%ec%a6%88\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/fox-workout-GIF-by-Son-of-Zorn.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><strong>Why Are Lower Body Strength Exercises Essential? <\/strong><\/h3><p data-path-to-node=\"8\">Walking, climbing stairs, and standing up from a chair all rely on lower body strength. A strong lower body supports everyday movement and helps you perform other exercises more effectively.<\/p><p data-path-to-node=\"9\">In this article, we&#8217;ll cover 7 key lower body strength exercises by muscle group, recommended home and gym routines, and practical tips to improve your results.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">Part 1. Why Lower Body Strength Exercises Matter<\/h3><p>The lower body contains some of the body&#8217;s largest and most important muscle groups. Here are a few reasons to keep your lower body training consistent:<\/p><ul><li><b data-path-to-node=\"13,0,0\" data-index-in-node=\"0\">Supports Everyday Movement:<\/b> Basic actions like walking, climbing stairs, and standing up rely on lower body strength.<\/li><li><b data-path-to-node=\"13,1,0\" data-index-in-node=\"0\">Improves Leg Strength and Function:<\/b> Training key muscles like the quadriceps, hamstrings, and glutes helps you generate power more efficiently during leg-driven movements.<\/li><li><b data-path-to-node=\"13,2,0\" data-index-in-node=\"0\">Builds a Solid Base for Full-Body Workouts:<\/b> In compound exercises that recruit multiple joints\u2014such as squats, deadlifts, and lunges\u2014the lower body provides a stable base.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>Part 2. 7 Key Lower Body Strength Exercises by Muscle Group<\/h3><p>Different areas of the lower body serve distinct functions. Structuring your workout around specific muscle groups and movement patterns ensures balanced activation across your entire lower body.<\/p><p><strong>1. Full Lower Body: Squat<\/strong><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/air-squat\/\"><img decoding=\"async\" class=\"aligncenter wp-image-541\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/AIR_SQT.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><p data-path-to-node=\"18\">A classic compound movement that involves bending the hips and knees to strengthen the lower body.<\/p><p><strong>2. Front Thighs (Quads): Leg Press<\/strong><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/leg-press\/\"><img decoding=\"async\" class=\"aligncenter wp-image-2061\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/LEG_PRESS-1.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><p>Allows you to deliver a controlled load to the legs using a machine, targeting the quads and glutes depending on foot placement and stance.<\/p><p><strong>3. Back Thighs (Hamstrings): Romanian Deadlift<\/strong><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/romanian-deadlift\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1940\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/RM_BB_DL.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><p data-path-to-node=\"22\">Uses a hip-hinge movement to load the hamstrings and glutes as you lower the weight.<\/p><p><strong>4. Back Thighs (Hamstrings): Leg Curl<\/strong><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/leg-curl\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2139\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/LEG_CURL.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><a href=\"https:\/\/burnfit.io\/en\/library\/seated-leg-curl\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-796\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/SEAT_LEG_CURL.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><p>Performed seated or lying down, this exercise flexes the knee to isolate and target the hamstrings directly.<\/p><p><strong>5.<\/strong> <strong>Glutes: Barbell Hip Thrust<\/strong><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/barbell-hip-thrust\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2326\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/WEI_HIP_THRUST.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><p>A hip-extension exercise that rests the upper back on a bench and drives the hips upward to target the gluteus maximus.<\/p><p><strong>6. <\/strong><b data-path-to-node=\"27\" data-index-in-node=\"0\">Full Lower Body &amp; Glutes: Lunge<\/b><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/lunge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2232\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/LUNGE.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><p>A compound movement where you step forward, bend both knees and hips, and push back up.<\/p><p><strong>7. Calves: Calf Raise<\/strong><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/bodyweight-calf-raise\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2429\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/BW_CALF_RAISE.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><p>Lifts the heels as if standing on tiptoes, strengthening the calf muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>Part 3. Recommended Lower Body Workout Routines<\/h3><p>Combining these movements according to your goals and training environment is key to building a sustainable <b data-path-to-node=\"33\" data-index-in-node=\"108\">lower body workout routine<\/b>.<\/p><p>\ud83c\udfe0 <strong>Home Routine: Bodyweight &amp; Small Equipment<\/strong><\/p><p>A balanced routine using bodyweight or light equipment, including beginner-friendly variations of the key exercises above.<\/p><ul><li><p data-path-to-node=\"36,0,0\"><b data-path-to-node=\"36,0,0\" data-index-in-node=\"0\">[Warm-Up] Bodyweight Squat:<\/b> 10\u201315 reps \u00d7 1\u20132 sets<\/p><p data-path-to-node=\"36,0,1\"><i data-path-to-node=\"36,0,1\" data-index-in-node=\"0\">(Prepares your lower body for the workout and helps you check your range of motion)<\/i><\/p><\/li><li><p data-path-to-node=\"36,1,0\"><b data-path-to-node=\"36,1,0\" data-index-in-node=\"0\">[Main] Reverse Lunge:<\/b> 10\u201312 reps per side \u00d7 3 sets<\/p><p data-path-to-node=\"36,1,1\"><i data-path-to-node=\"36,1,1\" data-index-in-node=\"0\">(Steps backward to load the glutes and quads with body weight)<\/i><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/bodyweight-backward-lunge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-7759\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ub9e8\ubab8-\ubc31\uc6cc\ub4dc-\ub7f0\uc9c0.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><p data-path-to-node=\"36,2,0\"><b data-path-to-node=\"36,2,0\" data-index-in-node=\"0\">[Sub] Glute Bridge:<\/b> 12\u201315 reps \u00d7 3 sets<\/p><p data-path-to-node=\"36,2,1\"><i data-path-to-node=\"36,2,1\" data-index-in-node=\"0\">(Lies on the floor and lifts the hips to engage the posterior chain)<\/i><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/glute-bridge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><p data-path-to-node=\"36,3,0\"><b data-path-to-node=\"36,3,0\" data-index-in-node=\"0\">[Finisher] Bodyweight Calf Raise:<\/b> 15\u201320 reps \u00d7 3 sets<\/p><p data-path-to-node=\"36,3,1\"><i data-path-to-node=\"36,3,1\" data-index-in-node=\"0\">(Lifts the heels with control to contract the calf muscles)<\/i><\/p><\/li><\/ul><p>\ud83d\udca1<b data-path-to-node=\"37,0\" data-index-in-node=\"0\"> Key Tip:<\/b> Since home workouts use lighter resistance, control your speed as you lower your body to keep constant tension on the muscles.<\/p><p>&#8211;<\/p><p>\ud83c\udfcb\ufe0f\u200d\u2640\ufe0f<strong> Gym Routine: Machines &amp; Free Weights<\/strong><\/p><p>A strength-focused routine applying progressive overload with heavier weights and machines.<\/p><ul><li><p data-path-to-node=\"41,0,0\"><b data-path-to-node=\"41,0,0\" data-index-in-node=\"0\">[Main 1] Barbell Squat:<\/b> 6\u201310 reps \u00d7 3\u20134 sets<\/p><p data-path-to-node=\"41,0,1\"><i data-path-to-node=\"41,0,1\" data-index-in-node=\"0\">(The primary free-weight exercise to build overall lower body power)<\/i><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/back-squat\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-380\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/BB_BSQT.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><p data-path-to-node=\"41,1,0\"><b data-path-to-node=\"41,1,0\" data-index-in-node=\"0\">[Main 2] Romanian Deadlift:<\/b> 8\u201312 reps \u00d7 3 sets<\/p><p data-path-to-node=\"41,1,1\"><i data-path-to-node=\"41,1,1\" data-index-in-node=\"0\">(Uses a hip hinge pattern to engage the hamstrings and glutes)<\/i><\/p><\/li><li><p data-path-to-node=\"41,2,0\"><b data-path-to-node=\"41,2,0\" data-index-in-node=\"0\">[Sub 1] Leg Press:<\/b> 10\u201312 reps \u00d7 3 sets<\/p><p data-path-to-node=\"41,2,1\"><i data-path-to-node=\"41,2,1\" data-index-in-node=\"0\">(Uses a machine to apply additional resistance to the quads)<\/i><\/p><\/li><li><p data-path-to-node=\"41,3,0\"><b data-path-to-node=\"41,3,0\" data-index-in-node=\"0\">[Sub 2] Leg Curl:<\/b> 10\u201315 reps \u00d7 3 sets<\/p><p data-path-to-node=\"41,3,1\"><i data-path-to-node=\"41,3,1\" data-index-in-node=\"0\">(Isolates the hamstrings to finish off the back of the legs)<\/i><\/p><\/li><\/ul><p>\ud83d\udca1<b data-path-to-node=\"42,0\" data-index-in-node=\"0\">Key Tip:<\/b> Add 2\u20133 sets of calf raises if you want to target the lower legs. For main free-weight exercises, choose an appropriate weight that allows you to maintain clean form.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c52096 elementor-widget elementor-widget-text-editor\" data-id=\"6c52096\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>Part 4. 5 Key Tips to Maximize Your Lower Body Workout<\/h3><p>Here are 5 key tips to help you perform each movement safely and effectively:<\/p><ul><li><p data-path-to-node=\"46,0,0\"><b data-path-to-node=\"46,0,0\" data-index-in-node=\"0\">Align Knees with Toes:<\/b> When performing squats or lunges, ensure your knees naturally track in the same direction as your toes.<\/p><\/li><li><p data-path-to-node=\"46,1,0\"><b data-path-to-node=\"46,1,0\" data-index-in-node=\"0\">Focus on Breathing and Bracing:<\/b> During weighted exercises, use controlled breathing and proper bracing to keep your torso stable.<\/p><\/li><li><p data-path-to-node=\"46,2,0\"><b data-path-to-node=\"46,2,0\" data-index-in-node=\"0\">Move with Control:<\/b> Avoid dropping weight quickly during squats or lunges; control the movement through a comfortable range of motion.<\/p><\/li><li><p data-path-to-node=\"46,3,0\"><b data-path-to-node=\"46,3,0\" data-index-in-node=\"0\">Apply Progressive Overload:<\/b> As your body adapts, gradually increase the weight, reps, or sets to keep challenging your muscles.<\/p><\/li><li><p data-path-to-node=\"46,4,0\"><b data-path-to-node=\"46,4,0\" data-index-in-node=\"0\">Prioritize Rest and Recovery:<\/b> Allow enough rest between workouts to support recovery.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64380eb elementor-widget elementor-widget-text-editor\" data-id=\"64380eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd25 Part 5. Track Your Lower Body Workout Progress with BurnFit<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9565 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"430\" height=\"346\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 430px) 100vw, 430px\" \/><\/p><p data-path-to-node=\"49\">The key to effective <b data-path-to-node=\"49\" data-index-in-node=\"21\">lower body strength training<\/b> is reviewing past logs and setting clear targets for your next session. Knowing what you lifted last time makes it easy to choose today&#8217;s weights and rep goals.<\/p><p data-path-to-node=\"50\">The workout tracker app <b data-path-to-node=\"50\" data-index-in-node=\"24\">BurnFit<\/b> makes managing your lower body routine simple:<\/p><ul><li><p data-path-to-node=\"51,0,0\"><b data-path-to-node=\"51,0,0\" data-index-in-node=\"0\">Save Custom Routines:<\/b> Store your home or gym routines in advance and load them instantly when you start training.<\/p><\/li><li><p data-path-to-node=\"51,1,0\"><b data-path-to-node=\"51,1,0\" data-index-in-node=\"0\">Check Previous Logs Instantly:<\/b> View your past weights and reps right away so you can set concrete goals for your current session.<\/p><\/li><li><p data-path-to-node=\"51,2,0\"><b data-path-to-node=\"51,2,0\" data-index-in-node=\"0\">Visualize Volume Growth:<\/b> Track weekly and monthly workout volume (Weight \u00d7 Reps \u00d7 Sets) on clean visual charts to confirm progressive overload.<\/p><\/li><\/ul><p>Once you select a lower body routine that fits your goals, save it in BurnFit and log your first set. Building a consistent tracking habit helps you monitor your progress and set your next fitness goal.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><ul><li data-section-id=\"c5vnpf\" data-start=\"1113\" data-end=\"1247\"><span style=\"font-size: 14px;\">Haff, G. G., &amp; Triplett, N. T. (Eds.). (2016). <em data-start=\"1163\" data-end=\"1220\">NSCA&#8217;s Essentials of Strength Training and Conditioning<\/em> (4th ed.). Human Kinetics.<\/span><\/li><li data-section-id=\"kspvm1\" data-start=\"1249\" data-end=\"1466\"><span style=\"font-size: 14px;\">Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. <em data-start=\"1361\" data-end=\"1412\">Journal of Strength and Conditioning Research, 24<\/em>(10), 2857\u20132872. <span class=\"contents\" data-content-reference-start=\"1350\" data-content-reference-end=\"1404\"><span class=\"\" data-state=\"closed\"><a class=\"decorated-link\" href=\"https:\/\/doi.org\/10.1519\/JSC.0b013e3181e840f3?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">DOI<\/a><\/span><\/span><\/span><\/li><li data-section-id=\"k9xv1a\" data-start=\"1468\" data-end=\"1641\"><span style=\"font-size: 14px;\">Escamilla, R. F. (2001). Knee biomechanics of the dynamic squat exercise. <em data-start=\"1545\" data-end=\"1590\">Medicine &amp; Science in Sports &amp; Exercise, 33<\/em>(1), 127\u2013141. <span class=\"contents\" data-content-reference-start=\"1542\" data-content-reference-end=\"1600\"><span class=\"\" data-state=\"closed\"><a class=\"decorated-link\" href=\"https:\/\/doi.org\/10.1097\/00005768-200101000-00020?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">DOI<\/a><\/span><\/span><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/blog-en\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center 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data-settings=\"{&quot;st_elementor_post_list_widget_posts_number_control&quot;:6,&quot;st_elementor_post_list_widget_grid_columns_control&quot;:&quot;2&quot;,&quot;st_elementor_post_list_widget_posts_all_display_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_post_meta_author_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_layout-control&quot;:&quot;grid&quot;}\" data-widget_type=\"st_elementor_post_list_widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"st-article-type-col-container st-article-list st-grid st-grid-gap st-grid-col-2 st-has-no-comments\">\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-11179 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-top-view tag-burnfit tag-burnfit-workout-app tag-fitness-app-comparison tag-gym-workout-tracker tag-hevy tag-hevy-vs-burnfit tag-hevy-workout-app tag-workout 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srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-350x233.jpg 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-450x300.jpg 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-650x433.jpg 2000w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tHevy vs BurnFit: Which Workout Tracking App Fits the Way You Train?\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-11171 post type-post status-publish format-standard 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src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/day-leg-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/day-leg-GIF-350x248.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/day-leg-GIF-450x319.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t7 Key Lower Body Strength Exercises for Every Muscle Group\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-11157 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-glute-building tag-glute-exercises tag-glute-workout tag-glute-workout-routine tag-gluteus-maximus tag-gluteus-medius tag-toned-glutes tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/glute-exercises-3-key-points-for-building-toned-glutes\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Glute Exercises: 3 Key Points for Building Toned Glutes\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2-350x263.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2-450x338.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tGlute Exercises: 3 Key Points for Building Toned Glutes\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10779 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-build-thigh-muscles tag-burnfit tag-leg-workouts tag-lower-body-routine tag-progressive-overload tag-thigh-muscle-exercises tag-thigh-workouts tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/thigh-muscle-exercises-3-key-points-for-stronger-legs\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Thigh Muscle Exercises: 3 Key Points for Stronger Legs\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants-350x197.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants-450x253.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tThigh Muscle Exercises: 3 Key Points for Stronger Legs\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10763 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-age-related-muscle-loss tag-at-home-resistance-exercises tag-benefits-of-resistance-training tag-burnfit tag-functional-mobility-exercises tag-resistance-exercise tag-resistance-training tag-resistance-training-for-seniors tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/why-is-resistance-training-essential-as-you-age\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Why Is Resistance Training Essential as You Age? 5 Key Benefits for Maintaining Muscle and Strength\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Fitness-Yoga-GIF-by-YOGABODY.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Fitness-Yoga-GIF-by-YOGABODY-350x438.gif 600w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tWhy Is Resistance Training Essential as You Age? 5 Key Benefits for Maintaining Muscle and Strength\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-8415 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-dumbbell-lateral-raise tag-dumbbell-lateral-raise-form tag-lateral-deltoid tag-lateral-raise-form tag-side-delt-activation tag-side-delts tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/how-to-do-the-dumbbell-lateral-raise-in-5-steps-maximize-side-delt-activation\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"How to Do the Dumbbell Lateral Raise in 5 Steps: Maximize Side Delt Activation\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Firefly-34-scaled-1-650x354.png\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Firefly-34-scaled-1-350x191.png 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Firefly-34-scaled-1-450x245.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Firefly-34-scaled-1-650x354.png 2000w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tHow to Do the Dumbbell Lateral Raise in 5 Steps: Maximize Side Delt Activation\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>From key lower body strength exercises to recommended home and gym routines Why Are Lower Body Strength Exercises Essential? Walking, climbing stairs, and standing up from a chair all rely on lower body strength. A strong lower body supports everyday movement and helps you perform other exercises more effectively. In this article, we&#8217;ll cover 7&#8230;<\/p>\n","protected":false},"author":1,"featured_media":11170,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[23,276,557,555,553,554,556,64,50,49,21],"class_list":["post-11171","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-burnfit","tag-glute-workout","tag-home-leg-workout","tag-leg-workout-routine","tag-lower-body-strength-exercises","tag-lower-body-workout","tag-quad-exercises","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/11171","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=11171"}],"version-history":[{"count":5,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/11171\/revisions"}],"predecessor-version":[{"id":11176,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/11171\/revisions\/11176"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/11170"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=11171"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=11171"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=11171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}