Lower Body Exercises for Muscular Strength and Endurance

Lower body exercises are primarily for the legs, thighs, hips, and
buttocks. They are designed to tone and strengthen the major lower body
muscles: gluteus maximus and gluteus minimus, also called the glutes (butt);
quadriceps, also called quads (front upper legs); hamstrings (rear upper legs);
calves (rear lower legs); hips (abductors); and feet (plantar fascia). Exercises
are primarily for the legs, thighs, hips, and buttocks. They are designed to
tone and strengthen the major lower body muscles: gluteus maximus and
gluteus minimus, also called the glutes (butt); quadriceps, also called quads
(front upper legs); hamstrings (rear upper legs); calves (rear lower legs); hips
(abductors); and feet (plantar fascia).

A. Lower Body Muscle Group

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A. Lower Body Exercises

Lower Body Exercises Movement/Targeted Muscle

Squats

Movement:
1.  Stand with feet a little wider than hip width, toes facing
front.

2. Drive your hips back—bending at the knees and ankles and

pressing your knees slightly open—as you…

3. Sit into a squat position while still keeping your heels and
toes on the ground, chest up and shoulders back.

4. Strive to eventually reach parallel, meaning knees are bent to

a 90-degree angle.

5. Press into your heels and straighten legs to return to a

standing upright position.

Safety:

Check your form

1. Keep your head up, torso straight and engaged as you squat,
 sending your hips back & down.

Targeted Muscle

1. Quadriceps

2. Hamstrings

3. Glutes

Lunges

Movement:
1. Stand in a split stance with the right foot forward and the left
leg back the feet should be about 2 to 3 feet apart, depending on
your leg length. The split stance will require balance, so hold onto a
wall or chair if you feel wobbly. Before you lunge, make sure your
torso is straight and that you’re up on the back toe.
2. Bend the knees and lower the body down until the back knee
is a few inches from the floor.
 3. At the bottom of the movement, the front thigh should be
parallel to the floor and the back knee should point toward the floor.
The weight should be evenly distributed between both legs.
4. Push back up, keeping the weight in the heel of the front
foot.

Safety:
Check your form
1. Keep your torso straight and core engaged as you bend your
knees, lowering your body toward the floor.
2. Don’t lunge too wide or too close
3. Don’t lunge too far
4. Don’t externally rotate your back knee.

Targeted Muscle:
1. Quadriceps

2. Hamstrings

3. Glutes

Wall Sit
 Movement
1. Start with back flat against the wall
2. Flex your knees to a 90-degree angle
3. Keep core tight and your head in a neutral position
4. Keep arm straight out in front of you (or in your side)

Targeted Muscle:
Isometric Contractions
1. Quadriceps
2. Glutes
3. Hamstrings

Calf Raises
Movement:
1. Start in a standing position with your feet at hip width and
your arms by your sides. Keep a straight back and good
upright posture, looking straight ahead.
2. From here, contract your calf muscles, hamstrings and glutes
so that you raise up on to your toes by lifting your heels up as
high as you can.
3. Pause at the top position briefly before lowering you heals
back to the ground.
4. Repeat this isolated movement focused on the calves for the
required duration.
Targeted Muscle
Calf muscle
 Hip Thrust/Glute Bridge

Movement:
1. Lie on your back with your arms by your sides, your knees
bent and your feet planted on the ground.
2. Squeeze your glutes, press through your heels and drive
your hips up so you form a straight line from your knees
to your shoulders.
3. Hold for a second at the top of the move, then lower
slowly.

Safety:
Check your form
1. Push your heels into the floor and tighten your glutes and
abdominal as you lift your hips off the floor.

Targeted Muscle:
1. Glutes
2. Rectus Abdominis
3. Hamstrings

Benefits of Lower Body Exercises

1. They’ll Prime You to Lift Heavy Things Safely

2. They’re Totally Time Efficient
3. They Can Prevent Injuries
4. They Are Functional Fitness
Functional exercises are those that help your body to perform everyday activities
more easily, as opposed to simply being able to operate pieces of gym equipment.

5. They Don't Require Any Fancy Equipment