Lower Body Exercises
Lower Body exercises are mostly compound exercises involving large muscle groups of the legs, glutes and lower back. It mainly involves working on your quadriceps, hamstrings, adductor magnus, glutes, erector spinae, gastrocnemius and soleus. But proper form and posture is very much vital . If not done properly, these exercises may lead to permanent or long term injury of the spine and the back.
Barbell Deadlift
Muscles Involved:-
- Hamstring
- Gluteus Maximus
- Adductor Magnus
- Erector Spinae
- Lower Back
Steps to follow:-
Keeping the feet at approximately shoulder width apart, your toes are pointing forward or slightly outward, and the barbell is at the midpoint of your foot.
Bend over and grab the bar with a shoulder-width grip. Bend your knees and push the hips backwards and sit back as if you are sitting on a stool, while you reach down to grab onto the barbell.
- At the time of bending over, keep your chest up and straighten your lower back. The entire tension should be felt in the hamstrings and glutes and lifting is primarily done by those muscles. If the spinal muscles are engaged too much it might lead to injury.
- Take a deep breath, engage your core muscles, hold it, and stand up with the weight.
- Hold the weight for a second at the top, with locked hips and knees. Then move your hips back while bending your legs and return the weight to the floor.
Dumbbell Sumo-Squat
Muscles Involved:-
- Quadriceps
- Gluteus Maximus
- Adductor Magnus
- Adductor Longus,
- Adductor Brevis
- Pectineus
- Soleus
Dynamic Stabilizer :-
- Hamstring
- Gastrocnemius
Steps to follow:-
Keep the feet wide apart by 3 feet, and pointing diagonally outward at about 30 to 45 degrees.
Hold a dumbbell with both hands and position the dumbbell in front of your thighs, with your arms fully extended.
- Keeping your lower back and spine upright and arms fully extended, inhale as you squat down by pushing your hips back and your knees out.
- Squat until your knees bend to at least 90 degrees.
- Exhale and stand back up
- Repeat for the desired number of repetitions.
Machine Leg Extension
Machine Leg Curl
Muscles Involved:-
- Quadriceps
- Vastus Lateralis
- Vastus Medialis
- Rectus Femoris
Steps to follow:-
- Select the weight and sit on the leg extension machine.
- The backs of your thighs should be fully supported by the seat and your back is fully supported by the back rest. Extend your feet under the foot pads of the lever with the pads resting just above your ankles.
- Exhale as you lift the feet forwards and upwards by extending your legs
- Hold for a few seconds.
- Inhale as you return to the starting position by bending your knees. Repeat.
Muscles Involved:-
- Hamstrings
- Synergists: Sartorius, Gracilis, Gastrocnemius, Popliteus (under Gastrocnemius
Steps to follow:-
- Lie in pronation on the bench and position your legs under the lever pads.
- The lever pads should be resting just above your heels.
- Hold the handles for stability.
Exhale and flex your knees and bring the lever until it touches the back of your thighs.
Inhale as you lower the lever to the starting position.
Repeat for desired number of repetitions.
Keep the movement slow. The lowering of the lever should be well controlled. Don’t allow your hips to rise off the bench.
Machine Leg Press
Muscles Involved:-
- Glutes
- Hip Flexors
- Quadriceps
Dynamic Stabilizer :-
- Hamstring
- Gastrocnemius
Engage the quadriceps in the process and keep the torso at 90 degree to the legs. Do not lock the knees at the time of extension of legs.
Steps to follow:-
- Lie down on the leg press machine and rest your feet on the platform in front about shoulder width apart.
- The platform should be preloaded with weights comfortable for the user.
- Release the safety bars holding the weighted platform and hold it with the pushing force of your legs.
- Gradually lower the platform in a controlled manner while inhaling until your upper and lower legs form a 90 degree angle.
- Then press the platform all the way up while exhaling and extend the legs.
- Repeat for desired number of repetitions.