Basics Of Lower Body Training
Lower body training can be pretty simple for most. Many times, a squat, a hip hinge, and a lunge, or some variation, is enough to build solid size and strength.
Main Movements: Squats, deadlifts, lunges, and hip thrusts are fantastic for training your lower body. If you aren’t currently doing some form or variation of each of those, you’re most likely leaving big gains on the table. Focus on gradually getting stronger in these through adding weight to the bar and/or total volume over time. Don’t be afraid to push for strength with these movements and utilize lower rep ranges (3-5 reps) from time-to-time. Sticking with 3-5 sets of 5-12 reps most of the time will be good for most people.
Accessory Movements: Other exercises such as the glute-ham raise, leg extensions, kettlebell swings, leg press, and step-ups are solid accessory exercises and should be done after the main movements. There are many other great accessory movements out there; Pick some that you like and work for you. Going a bit higher on the rep ranges here is a good idea for most. 2-4 sets of 8-15 reps for the majority of your work will be good. It wouldn’t hurt to throw in the occasional set of 20-25 reps on something like leg extensions to get lots of blood to that area, but I wouldn’t recommend going much above that or doing the bulk of your training at that high of a rep range.
As far as training your calves goes, switching up exercises between seated and standing as well as one legged and two legged calf exercises would be good to do. Same thing goes for them as far as trying to get stronger in those and add total volume over time. Stick mostly with 2-5 sets of 10-20 reps for each exercise
Picking two main movements and a few accessory movements each day you train lower body (switch main movements next workout) is a great start for most people and will lead to overall lower body development. If you have a specific goal in mind, like growing your glutes specifically, you could opt for assistance exercises that target just the glutes and not so much the quads. Pick exercises you like and fit your goals