If you have ever been to a health club before, you probably saw lots of strength training machines that isolate and work all the major muscle groups in your body. Wanting to work your hamstrings? There’s a machine for that. How about your calf muscles? There’s a machine for that as well. For all muscles from head to toe, fitness machine engineers have developed an apparatus to actively engage whatever you’re looking to lift, trim, or enlarge. However, this is the real question: Do you really have to have access to a $1,000 piece of equipment in order have a great workout? Absolutely not! When it comes to lower body exercises, make your body the machine and move it in a natural way that is applicable to everyday life. The exercises included below will engage and work all the major muscles of the lower body together while increasing core stabilization.
With that being said, here are the four best lower body exercises (in my humble opinion of course) that you can do anytime, anywhere and can be intensified by adding dumbbells, increasing the tempo, or decreasing resting time in between sets. The envelope please…
1. Slowly squat, bending knees and keeping feet straight, without letting knees extend forward over your ankles.
2. Keep chest up; squeeze glute muscles and press through heels to return to start.
Front Step-Up Balance
1. Squeeze glute muscles and step onto box with one leg.
2. Stand upright and balance on same leg, flexing hip and knee of opposite leg; hold.
3. Step both legs down to ground.
Front Lunge to Balance
1. Squeeze glute muscles and lunge forward. Bend front and back knees 90-degrees – front foot flat, back heel lifted.
2. Push off front foot, straighten leg and lift opposite leg until hip and knee are flexed 90-degrees; hold two seconds.
Return to start position.
Single Leg Romanian Dead-Lift
1. Squeeze glute muscles, balance on one leg (bent 5 degrees at knee) and lift other directly beside it.
2. Bend at waist and reach opposite hand toward balance foot; hold two seconds.