Lower Body Work Out
Everything You Need to Know
Lower Body WARM UP
Lower Body Exercises
This exercise will work the quadriceps, calves, glutes, and hamstrings(your legs).
- Start with your torso upright holding two dumbbells (5-8 lb.) by your sides.
- Step forward with your right leg and lower your upper body down, while keeping the torso upright and keeping your balance. Inhale as you go down. Do not allow your knee to move forward further than your toes as you come down. This will put stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Push up and go back to the starting position as you exhale, using the heel of your foot.
- Continue for 30 seconds, then switch to your left leg for 30 seconds.
This exercise will work the glutes, hamstrings and calves.
Find a step or bench high enough to put your knee at a 90-degree angle when you put your foot on it.
This exercise will work the quadriceps, calves, glutes and hamstrings.
Stand with your feet spread shoulder-width apart.
Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
Choose a weight that you would be able to squat for no more than 10 reps and do three sets of 12. Pause at the top at the end of each set to take a few deep breaths.
Lying Straight, Leg to Chest Stretch
Lie on your back, keeping both your head and butt in contact with the floor.
Slowly lift one leg upward, grasping it with both hands.
Pull your leg toward your chest, keeping it straight.
Then switch to the other leg.
Stretch the lower leg out straight, keeping the top leg bent, and one hand holding the foot.
Exhale, pulling the foot toward your butt while you slowly push your pelvis forward.
One Leg Over
Sit on the floor, with one leg straight, toes pointing upward.
Cross the other foot over the knee of the straight leg, placing that foot flat on the floor.
Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee.
Exhale, slowly pulling the bent knee across your body.
Burn More Calories - Leg muscles require more blood because they are the biggest muscles in the body. The heart beats more to supply new blood to the lower body.
Improve Daily Life - Strong legs are important for daily activity (walking, running, etc.).
Leg exercises help strengthen your legs for daily life and all physical activity.