Essential Lower Body Movements for Strength and Growth
When it comes to lower body training, it’s key to include both squat-based movements and hip hinge movements. The squat based movements will work mainly the quads and show some glute activation, while the hip hinges will emphasize hamstring and glute activation.
Focus on progressive overload (ie adding sets, weight, reps, etc) mostly in the 6-20 rep range over time and you’ll see improvement!
The exercises shown are just a few examples I like, but there are many other great movements for each category so experiment with which ones you like the most.