When beginning a lower body workout be sure to start slow and build up. Lower body workouts should focus on hamstrings, calves, hips, quads, and glutes. Begin with doing 1 set of 10 to 16 repetitions of each desired exercise with light weight or resistance then build up to 2 and then 3 sets of 10 to 12 repetitions of each desired exercise using more weight or resistance. It is important to remember to give your muscles time to rest a day between working them in order to get maximum gains.
Here is a list of exercises for the lower body to use in building your perfect lower body workout.
• Bridge
• Bridge on Ball
• Butt Lift Calf Raise
• Dumbbell Squat
• Dumbbell Squat
• Forward Lunge
• Hamstring Flexion with Ball
• Inner Thigh Leg Lift on Ball
• Lateral Lunge
• Leg Extension with Band
• Low Mount Abduction with Band
• Low Mount Adduction with Band
• Low Mount Leg Curls with Band
• Lunges with Step
• Lying Abduction
• Lying Abduction with Band
• Lying Adduction
• Lying Double Leg Raise
• Lying Hamstring Curl with Ball
• Outer Thigh Leg Lift on Ball
• Reverse Lunge
• Runner’s Lunge
• Seated Leg Extension with Band
• Single Leg Bridge Up
• Single Leg Hamstring Flexion with Ball
• Single Leg Hip Flexion with Band
• Single Leg Squat
• Single Leg Squat with Toe Touch
• Skater Squat
• Squat
• Squat with Band
• Squat with Medicine Ball
• Standing Abduction
• Standing Adduction
• Standing Hip Abduction with Band
• Standing Hip Adduction with Band
• Walking Lunge
• Wall Squat
• Wall Squat with Ball
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