Reaching the milestone of turning 40 often prompts a reflection on health and fitness goals. Many individuals aspire to attain a toned and well-defined lower body as they age. The good news is that age should not hinder your ability to transform your physique and adopt a healthier lifestyle. By remaining physically active and incorporating regular strength training, you can significantly slow down the natural decline in strength and muscle mass associated with aging. In this article, we present eight exceptional exercises that can help you achieve a lean lower body after 40.
To provide you with expert guidance on sculpting a leaner lower body, we sought advice from Jarrod Nobbe, CPT, a certified personal trainer affiliated with Garage Gym Reviews. Nobbe shares his top recommendations for individuals aged 40 and beyond who are seeking to get lean. "These exercises target the core's strength and stability while engaging the lower body with various loading patterns," says Nobbe. "By incorporating dynamic posterior chain exercises and core movements that promote stability, you can lay a solid foundation for developing a lean and robust lower body. Each exercise is designed to be time-efficient while still offering a challenge and multiple benefits."
1) Dumbbell/Kettlebell Front Squats:
Using dumbbells or kettlebells as a progression leading into barbell front squats, this exercise effectively challenges lower body strength while isolating the quadriceps. Hold a dumbbell or kettlebell at chest height, keeping your elbows up and maintaining a neutral spine. Position your feet shoulder-width apart, toes slightly pointed out. Engage your core, lower yourself into a squat by bending your knees and pushing your hips back, ensuring that your chest is up and your knees align with your toes. Drive through your heels to stand back up. Aim for three or four sets of six to eight reps, using a weight that makes this rep range challenging.
2) Heel-Elevated Goblet Squats:
This exercise isolates the quadriceps and can be used as an accessory movement or finisher to promote quadriceps growth. Start by elevating your heels by placing them on weight plates or a small platform. Hold a dumbbell or kettlebell at chest height, keeping your elbows up and your core engaged. Position your feet shoulder-width apart, toes slightly pointed out. Lower yourself into a squat, focusing on maintaining an upright posture and pushing through your heels. Emphasize the stretch and contraction of the quadriceps. Begin with two or three sets of 12 to 15 reps and gradually increase the number of sets as your quads adapt.
3) Rear Foot-Elevated Split Squats (RFESS):
Also known as Bulgarian split squats, this exercise challenges your lower body strength, stability, and balance. Stand in a split stance with your rear foot elevated on a bench or step, toes pointing down. Keep your front foot positioned far enough forward so that when you lower yourself into a lunge position, your front knee stays aligned with your ankle. Engage your core, lower yourself by bending both knees, and maintain an upright torso. Push through your front heel to return to the starting position. Aim for three or four sets of 12 to 15 reps on each leg.
4) Kettlebell Swings:
Kettlebell swings are excellent for improving posterior chain power and strength while increasing energy expenditure and calorie burn during workouts. Start by standing with your feet slightly wider than shoulder-width apart, toes pointed slightly outwards. Hold a kettlebell with both hands, keeping your arms straight and relaxed. Hinge at the hips and allow the kettlebell to swing between your legs, maintaining a neutral spine and slight bend in the knees. Drive your hips forward explosively, using the momentum to swing the kettlebell up to chest height while maintaining control. Allow the kettlebell to swing back down between your legs and repeat the movement. Perform three or four sets of 12 to 15 reps, focusing on proper form and generating power from the hips.
5) Barbell Hip Thrusts:
The barbell hip thrust is a highly effective exercise for developing glute strength, which plays a significant role in lower body aesthetics and functional movement. Begin by sitting on the ground with your back against a bench or step. Position a barbell across your hips, ensuring it is securely padded. Bend your knees and place your feet flat on the ground, shoulder-width apart. Drive through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top and hold for a moment, then lower your hips back down. Aim for two to four sets of five to eight reps for strength gains. For muscle size, increase the rep range to 12 to 15 per set.
6) Planks + Pull-Throughs:
Plank pull-throughs engage the core fully in all directions and are more functional than traditional ab exercises. Begin in a high plank position with your hands directly below your shoulders, maintaining a straight line from head to heels. Place an external object, such as a dumbbell or change plate, beside your right hand. Keeping your core tight and hips square to the ground, reach across with your left hand, grab the object, and pull it through to the left side of your body. Return the object to the starting position and repeat on the other side. Aim for three or four sets of eight to 10 reps per side, focusing on stability and control throughout the movement.
7) Reverse Crunches:
Reverse crunches target the lower abs and improve core strength. Lie flat on your back with your legs extended and your arms by your sides or placed underneath your hips for support. Bend your knees and lift your legs toward your chest. Contract your abs and lift your hips off the ground, curling your knees toward your forehead. Slowly lower your legs back down to the starting position. Focus on maintaining control and using your abdominal muscles to initiate the movement. Perform three to five sets of five to eight reps, emphasizing proper form and engaging the abs throughout the exercise.
8) Side Planks + Hip Drops:
Side planks with hip drops focus on the lateral aspects of the core and contribute to lean muscle mass development. Begin by lying on your side with your elbow directly below your shoulder and your legs extended, stacking one on top of the other. Lift your hips off the ground, creating a straight line from head to heels. Lower your hip toward the ground without touching it, then lift it back to the starting position. Repeat the movement for a desired number of repetitions, then switch to the other side. Aim for 10 to 20 reps per side for three sets, focusing on stability and controlled movements.