Best Exercises To Build A Great Lower Body | Workout & Exercises slideshows | Physical activities center

Muscles of the lower body

The lower body is made up of our legs obviously but there are many different muscles that are used to move our legs in many different directions. The hamstrings are found on the back of the upper leg and there are 3 in that group. The quadriceps can be found on the front of the upper leg and there are 4 muscles, the gastrocnemious is better known as the calf on the back of the lower leg and the tibialis anterior is in front of the shin bone. They all have different roles in moving the legs but exercises that work more than one group are the best for increasing strength and stability.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of BrazilWomenBeach by Flickr : www.flickr.com/photos/brazilwomenbeach/5897671082/
www.innerbody.com/anatomy/muscular/leg-foot

Deadlift

Many people leave out the deadlift from their workout as they think they shouldn't be lifting big weights - in particular women. But if you want to lose weight or just get stronger a deadlift is a must for your workout. This exercise works both the lower back, core and leg muscles so its a great addition. You need a barbell in front of you, stand with your feet shoulder width apart and place your feet under the bar. Lower and take grip of the bar when bending legs, breathe out and lift the bar keeping it as close to the legs as possible until upright. Do not lock the knees then slowly lower but not letting go and repeat.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Travis Isaacs by Flickr : www.flickr.com/photos/tbisaacs/6670878981/
www.bodybuilding.com/fun/drobson101.htm

Squat

A squat is probably the most fundamental exercise that can be added into a routine, not only is it great for improving leg muscle strength but it burns a huge amount of calories. To complete a squat stand with your feet shoulder width apart or slightly wider if its more comfortable. Imagine you are sitting on a chair that is behind you and lower your bum onto it. Your knees must not come in front of your toes and keep your back straight. Hold at the lowest point you can and then raise to start position. Weights can be added using dumbbells or a barbell to make it harder.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo by shutterstock.com
www.bodybuilding.com/exercises/detail/view/name/barbell-squat

Lunges

The lunge is a straightforward exercise that is often neglected but it works all the leg muscles and is also great for the gluteus maximus (bum) muscles. Start with your feet together and hands by your side, step forward with one leg about 2 feet in front of you. Keeping your torso upright and looking forward your rear knee should be almost touching the floor but your front knee should not poke over the toes. Form a right angle with the front leg, then breathe out and step back to the start position and repeat with the other leg. This can be done holding dumbbells to increase the intensity.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of USAG Livorno PAO by Flickr : www.flickr.com/photos/campdarby/5725946978
www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

Leg press

If you have access to a gym for your workouts it is a good plan to get the leg press machine into your session to work the quads, hamstrings and glutes. You do not need huge weights when doing this exercise as it can build strength or muscle endurance. Sit in the machine and place your feet on the board in front of you, how close you are is up to you, the closer you are the harder it is as there is a bigger range of movement. Turn your toes slightly inwards to help relieve the pressure on your knees, breathe out and push up until legs are straight but do not lock knees. Lower to start position and repeat.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Oliver DelaCruz by Flickr : www.flickr.com/photos/jnd90745/3198533414/

Bulgarian split squat

A way to advance the traditional squat is to perform the Bulgarian split squat or single leg squat which needs to be performed using a weight barbell, dumbbells or can be done using just the body weight. To complete this exercise stand with feet shoulder width apart with a bench placed behind you that is about knee height. Place one leg on the bench behind but keep facing forward, so you rest your toes on the bench. Then begin to lower the front leg until the knee is at right angles but not over the toes. Hold this for a second and then return to standing position.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Everkinetic by Wikimedia Commons : commons.wikimedia.org/wiki/File:Side-split-squats-2-1024x600.png
www.bodybuilding.com/fun/amanda-latonas-5-favorite-exercises-bulgarian-split-squat.html

Good morning

This final exercise is more advanced and should only be attempted with weight when you have mastered the technique. Place a barbell across your shoulders so it is resting on your traps and hold onto each side. With your feet shoulder width apart and a slight bend in the knee keep the legs stiff and lower your torso until it is parallel to the floor. Hold for a second and then raise back to starting position. Your back should stay straight the whole time and you should not bend your knees. Be careful with this exercise only use light weight to start with.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Everkinetic by Wikimedia Commons : en.wikipedia.org/wiki/File:Good-Mornings.png
www.bodybuilding.com/exercises/detail/view/name/stiff-leg-barbell-good-morning

Romanian deadlift

The Romanian deadlift is an alternative to the traditional deadlift in which you do it without bending the legs. This puts more strain on the gluteus, hamstrings and lower back muscles and also uses your core to keep your body and back straight. Stand with your feet shoulder width apart and your feet under the bar, bend down and take a grip where comfortable but at equal distance from each end. Then keeping your legs straight but knees locked out use your bum and lower back to lift the bar and stand upright. Continue until fully upright then lower again keeping the bar as close to the legs as possible.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Artur Andrzej by Wikimedia Commons : en.wikipedia.org/wiki/File:Deadlift-phase_2.JPG
www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift

Box jumps

Plyometric training is becoming more popular with the use of cross-fit, plyometric's involve bounding and jumping movements to increase the stress on the muscle to see bigger gains. In the gym they should have box tables that you can use or find a stable surface such as a park bench in your local area. Stand with your feet shoulder width apart, bend and complete a two footed jump straight onto the box, hold then jump back. Repeat as many times as needed. To increase the difficulty vary the height, have more than one size box and alternate or use a single leg jump.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Betsy Watters by Flickr : www.flickr.com/photos/h2os/2893562729/
www.exrx.net/Plyometrics/BoxJumps.html

Calf raises

Many people neglect the gastrocnemious (calf) when training the lower body and that can give your legs a top heavy appearance. Including some simple calf raises into your exercise session can help to boost strength which will in turn help increase your balance. For this you need a step or the bottom stair at home or similar. Stand on the step with your heels hanging over the edge, slowly lower your heels down past the step as far as you can and then raise onto tip toes. Hold and repeat as many times as needed, add some weight by holding dumbbells to increase the intensity.