Lower Body Exercises

Lower Body Exercises

• Often neglected

• Used for many daily movements

• Need exercise to provide good hip, knee, and ankle stability and health

Front Squat: Quads, Glutes, Hamstrings

1) Adjust bar height so that bar can be raised without rising on toes

2) Grip bar slightly wider than shoulder width, allow shoulders to make shelf (different variations also)

3) Remove bar, stand shoulder width apart, toes slightly out

4) Neutral spine, chest out, let hips move back, then bend at knees

5) Lower until horizontal, keep knees over toes

6) Move upward in reverse manner, Do NOT allow hips to move faster than bar

-Keep back flat, neutral spine, avoid initiating movement by bending knees

-Push heels through ground-Look straight forward

Back Squat: Quads, Glutes, Hamstrings

1) Adjust bar so that you do not have to raise on toes

2) Place bar on upper portion of back, grip slightly wider than shoulder width

3) Lift off rack w/ both legs, stand shoulder width, toes slightly out

4) Neutral back, chest up, let hips move back, bend at knees

5) Lower until horizontal, knees over toes

6) Return along same pathway, Do NOT let bar rise faster than hips

-Keep back flat, neutral spine

-Avoid initiating movement w/ bending knees, push heels through floor

-Look straight forward

Leg Press: Quads, Hamstrings, Glutes

1) Adjust so knees are at 90 degrees

2) Feet about hip width, toes slightly out

3) Select resistance

4) Chest up, head back, and back against pad

5) Extend knees and hips until almost full extension

6) Slowly return w/ out letting resistance rest

-Avoid locking knees

DB Front Lunge: Quads Glutes, Hamstrings

1) Feet shoulder width apart, DB in each hand

2) Torso vertical, take large step

3) When foot lands on floor move body more downward than forward until rear leg almost touches floor

4) Return in same pathway

-Avoid swinging DBs

-Keep flat back and neutral spine

-Push heel through ground

DB Reverse Lunge: Quads, Glutes, Hamstrings

1) Feet shoulder width, DBs at side

2) Torso vertical, large step backwards

3) Once rear leg reaches floor, move more downward until rear leg is just above floor

4) Avoid allowing knee beyond toes

5) Return using same pathway

-Keep flat back, push through ground

-Avoid swinging DBs

DB Side Lunge: Quad, Glutes, Hamstrings

1) Feet shoulder width, hold 2 DBs in front of torso

2) Torso vertical, take large step to side at about 45 degrees

3) When foot makes contact move downward, knee above toes

4) Continue until opposite knee is just above floor

5) Return in same pathway

-Keep back flat

-Avoid leaning forward

-Avoid swinging DBs

DB Step-Up: Quads, Glutes, Hamstrings

1) Choose step so that hip and knee are at 90 degrees

2) Stand with one foot on the box with DBs in hands at side

3) Keep torso tight, lean slightly forward to initiate movement, lift upward until both feet are on step, minimize rear foot effort

4) Return in reverse manner, can alternate legs or can repeat same leg

-Avoid leaning too far forward during upward phase

-Do not swing DBs

Romanian Deadlift (RDL): Hamstrings

1) Feet shoulder width apart, knees slightly bent, flat back, neutral spine

2) Hold bar against thigh with overhand grip

3) Press hips slightly backward, allow bar to move downward until slight stretch in hamstring is felt

4) Return in same pathway

-Keep flat back and neutral spine

-Keep angle of knees fixed

-Avoid too much weight

-Push heels through ground

Traditional Deadlift: Quad, Glutes, Hamstrings

1) Feet shoulder width, knees bent, back flat, neutral spine

2) Bend at waist so torso is at 45 degrees, arms straight/vertical

3) Grip bar w/ alternate grip, esp. w/ heavy weight, hands slightly wider than shoulder width

4) Use legs to light weight off of floor to knees, keep hips low and chest up, maintain 45°

5) When weight reaches top of knees, move to upright posture

6) Return in reverse manner

-Keep flat back

-Avoid raising hips before bar

Seated Leg Curl: Hamstrings

1) Adjust machine so that knees line up with axis

2) Ankle pad just above heels

3) Select resistance

4) Back straight, head up, back against pad, grasp handle

5) Curl down by flexing at knees until just past 90 degrees

6) Slowly return weight w/ out letting resistance rest

Leg Extension: Quads1) Adjust back pad so that knees

align with axis

2) Leg pad just above ankles

3) Adjust start position so that knees are at 90 degrees

4) Select resistance

5) Back straight, head up, grasp handle, (buckle belt)

6) Extend knees slowly until fully extended

7) Return slowly with out letting weight rest

Seated Hip AD-duction: Hip AD-ductors

1) Adjust so that knees are at 90 degrees and so that there is a slight stretch in inner thigh

2) Select resistance

3) Hold handles, slowly draw pads inward w/ knees until they touch

4) Slowly return with out letting weight rest

Seated Hip AB-duction: Hip AB-ductors

1) Adjust so that knees are at 90 degrees, with knees out in front

2) Select resistance

3) Hold handles and slowly draw knees outward as far as possible

4) Slowly return to start position without letting weight rest

Standing Calf Raise: Gastrocnemius

1) Stand with one leg on a platform, holding DB in hand on same side as leg

2) Keep body upright3) Keep knee of weighted leg

straight, keep ankle flexed in down position

4) Rise upward by extended fully at ankle

5) Return in reverse manner-Maintain upright body posture-Fully extend ankleAvoid bouncing in bottom position

-To work soleus do the same seated with hip and knees at 90 degrees w/ weight plate on thighs

Images provides by: Essentials of Strength Training and Conditioning, 2nd ed.

Quiz #3

Take out a blank sheet of paper, put your name on it, and number it

1-10