Here are some effective lower body exercises suitable for different fitness levels:

1.Squats Squats

Squats Squats are a classic lower body exercise that activates the leg, gluteal, and core muscles, significantly boosting testosterone levels.
It's recommended to perform squats 2-3 times per week, in 3 sets of 10-15 reps each.

2. Deadlifts

Deadlifts yprimarily target the back and leg muscles, stimulating a large amount of muscle tissue and promoting testosterone production.
Aim for 2 sessions per week, with 3 sets of 8-12 reps each.

3. Lunges

Lunges effectively work the leg and gluteal muscles while also improving balance.
Perform this exercise 2 times per week, in 3 sets of 10 reps per leg.

4. Glute Bridges

Glute bridges target the glutes and the back of the thighs and are suitable for both beginners and advanced individuals.
Perform 3 sets of 15-20 reps.

5.Bodyweight Squats
Bodyweight squats are a great option for beginners, requiring no equipment and can be done anywhere.

Perform 3 sets of 15-20 reps.Important Considerations

Training Intensity and Duration Overtraining or excessively long workout sessions can lead to a decrease in testosterone levels.
It's recommended to keep each training session under one hour..

Comprehensive Lifestyle Adjustments Lower body training alone cannot fully address low testosterone levels. Diet (such as consuming foods rich in zinc and vitamin D), sleep, and stress management are equally important. Individual Differences Different people may have varying responses to lower body training. Some may experience significant boosts in testosterone, while others may see less noticeable effects.