Many people neglect to work the muscles
of their legs because they think they are worked enough with weight-bearing
daily activities; however, these muscles need to be worked and balanced
to maintain strength and endurance for those daily activities. The most
effective lower body exercises are those that work more than one muscle
group at a time and require balance and core strength. The samples provided
here are examples of some effective lower body exercises that use multiple
muscles in the legs and can all be done without using any additional weight
or resistance.
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Squat with Dumbbells (primarily works the quadriceps but also
works the hamstrings and gluteus muscles )
Stationary Lunge with Dumbbells
- Also sometimes referred to as a Split Squat
- The stationary lunge is the easiest of the lunge exercises
and should be mastered with proper form before adding movement
with the other lunge exercises
Forward
Lunge with Dumbbells
- Also sometimes referred to as just a Lunge
- This requires focus and control to make sure your front
knee does not go past a 90° angle.
Reverse Lunge with Dumbbells
- Also sometimes referred to as a Back Lunge
- This requires focus and control to make sure your front
knee does not go past a 90° angle and your shoulders
and head are upright.
Lateral Lunge with Dumbbells
- Also sometimes referred to as a Side Lunge
- This is a great exercise for anyone involved in sports
or activities requiring side-to-side movements. It helps
strengthen your legs in that movement but also requires
greater balance and control than a stationary lunge.
Step Ups
Stiffed Leg Dead
Lift (works hamstrings and low back)
Calf Raises (works the calves) |
