Shape Your Body: 4 Effective Lean Muscle Exercises


When it comes to growing lean muscle in your lower body, squats are a powerful workout that is especially effective in targeting your quadriceps, hamstrings, and glutes. To execute a squat, first:Position your feet so that they are shoulder-width apart.

Keep chest up, core engaged, back straight.As in a chair, bow your knees and push your hips back.Low as your flexibility allows till your thighs are parallel to the ground.Restart by pushing through your heels.


Classic bodyweight push-ups work your chest, shoulders, triceps, and core. To push-up, start on a plank with hands slightly wider than shoulder-width apart.

Reduce the height of your body by bending your elbows and maintaining a close proximity to your torso.Bring your chest up to a position where it is just above the ground.Perform a push-up to return to the starting position.


Deadlifts build lean lower back, glutes, hamstrings, and core muscle. Do a deadlift:Stand with a barbell and feet hip-width apart.Lower your torso and grip the bar overhand with hips and knees bent.


Pull-ups work your back, biceps, and shoulders. With a pull-up bar, do this:Grab the bar with palms out from your body, somewhat wider than shoulder-width apart.

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