Lower Body Workout Exercises

All Exercises -> Lower Body

(11) - Isolation (21) - Compound (7) - Dumbbell (7) - Barbell (1) - Cable (2) - Ball (2) - Calisthenics (10) - Machine


Lower Body Muscle

hamstring, hamstrings, leg, legs, hammy, biceps femoris, hams, lower body Muscle AnatomyHamstrings are extremely important to work for any type of athlete. Quadriceps and Hamstrings should be given equal attention to avoid injury. Biceps Femoris are made up of 2 main and 2 smaller muscles.
Function
The function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.
Origin
The origin of the hamstrings are at the ishial tuberosity and posterior of the femur.
Insertion
The hamstrings insert onto the Tibia at the lateral condyle and medial condyle. Two of the biceps femoris insert onto the head of the fibula.
calf, calves, lower leg, gastrocnemius, lower body, gastrocs Muscle AnatomyThe gastrocnemius (calf) has two heads. The medial head and lateral head.
Function
The function of the gastrocnemius is ankle plantar flexion and knee flexion.
Origin
The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.
Insertion
The calf inserts onto the achilles tendon on the calcaneous.
Training
The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training.
butt, bum, rear hips, glutes, gluteus maximus, ass, lower body Muscle AnatomyThe gluteus maximus is make up of upper fibers and lower fibers.
Function
The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.
Origin
The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.
Insertion
The insertion is onto the femur and tibia.
quadriceps, rectus femoris, thighs, inner thigh, outer thigh, quads, legs, lower body Muscle AnatomyQuadriceps or rectus femoris is perhaps one of the largest muscle groups in your body and should be trained with the same intensity as your biceps femoris or hamstrings. Quadriceps are extremely important for any athlete and should be trained in compound movements to maintain symmetry with your hamstrings.
Function
The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.
Origin
The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.
Insertion
The quadriceps insert onto the patellar tendon of the Tibia.
Training
Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.

Exercises

PictureName of Exercise
Pelvic ThrustPelvic Thrust Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ...
SnatchSnatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...
Calf Raises on Leg Press MachineCalf Raises on Leg Press Machine This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...
Dumbbell Calf Exercise Ball RaisesDumbbell Calf Exercise Ball Raises This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ...
Donkey Calf RaisesDonkey Calf Raises
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...

Seated Calf RaisesSeated Calf Raises
1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad.
2. Lower your heels as low as you can (for a full range of motion).
3...
Standing Calf RaisesStanding Calf Raises While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e...
Clean and JerkClean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...
Hack SquatHack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...
Exercise Ball Hamstring CurlsExercise Ball Hamstring Curls This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms ...
Straight Leg DeadliftsStraight Leg Deadlifts
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w...
Leg Curl or Hamstring CurlLeg Curl or Hamstring Curl 1. Lie on the machine comfortably while hooking your legs underneath the pad. If you are on the seated chair leg curl then sit comfortably with your legs between the pads.
2. ...
One Legged Smith Split SquatOne Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...
Deadlift (Bent Leg)Deadlift (Bent Leg) Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...
Hip AdductorHip Adductor Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl...
Walking LungesWalking Lunges To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...
Squats (Elastic Band)Squats (Elastic Band) Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...
Jump SquatJump Squat To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ...
Cable Bent-Leg DeadliftCable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...
Hip AbductionHip Abduction Sit in machine with the inside of each thigh placed against pads. Slowly move each thigh away from the center of the body. Slowly move each thigh toward the center of the body to ...
Calisthenics Elbow Instep LungeCalisthenics Elbow Instep Lunge The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ...
Wide Stance Squats (Duck Squats)Wide Stance Squats (Duck Squats)
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...
Front SquatsFront Squats
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...
Split Lunge on the BallSplit Lunge on the Ball Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...
Elastic Band LungesElastic Band Lunges Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti...
Push Press Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...
Safety SquatsSafety Squats A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba...
Dumbbell Power CleansDumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...
DeadLiftDeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).
Ball SquatsBall Squats Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...
SquatsSquats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...
LungesLunges Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...
Power Clean (Hang Clean)Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...
Step UpsStep Ups Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...
Leg PressLeg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...
Leg ExtensionLeg Extension To perform the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to...



Pilate

ImageName of Pilate
Arm Flutter (with legs raised) - Pilates ExerciseArm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now...
Leg Curl and Back Hyperextension - Pilates ExerciseLeg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behin...

Stretches and Flexibility

ImageName of Flexibility Exercise
Calf Stretch - StretchCalf Stretch: This is very important for running.
- Stand with your hands against the wall
-Lunge one le...

Forum Discussions


What am I doing wrongCan someone please tell me what I am doing wrong or what I should be doing more of or less of. I am getting very frustrated :( I go to the gym 5 days a week Monday 1 hour of strength training and then 30 mins cardio tuesday 60 mins of spinning ...
NEw to forum....frustratedhi all. im new here and need some help... im trying to lose 30 lbs and doing alot to get there, but its not working for me..heres my schedule: 3-4 days treadmill 4-5 mph for an hour 1-2 days at gym on cardio machines for 1-2 hrs 2 days a...
fatigue day after exercisingHello to all. I am 63 and have been exercising frequently for many years. My weight is 68,5 kg and ht is 5.6. However, I slacked off exercising the last two years and I am trying to get back into a regular routine. I have been swimming almost eve...
AB ENERGIZERHello. I bought the ABTRONIC a while ago and it never came (guy who shipped said he never got the payment) so I bought another one called ABENERGIZER. I hear it's suppose it work better. I'm 15 years old, 175 pounds, 5'11". I do lots of weight traini...
Problems with my thighs and butt [male]Hi. I've always been kinda big for my age and stature. Last year, though, I decided to change my eating habits, and work out a bit more. I used to be 140 lbs, but now I'm 120. I used to do about 200 sit ups a night, as well as Dance Dance Revoluti...
The Perfect Pushup and Powertubes?So basically I used to weight lift a lot from when I was 15-18 y/o and then stopped. Well I'm 22 and looking to get back in shape. I'm not over weight just skinny and ideally want to be ripped, tight, and strong again, but not necessarily huge or any...
work out planHello! I'm new to the forum...just looking on advice on how to optimize my work out plan :) As it stands I'm doing fitness classes or jogging on my lunch hour 5 days a week...there are resistance training as well as cardio classes. I've been do...
Groin Exercize on Nike.com training websiteI have been looking around for the exercise that nike.com football training has told me to do in lower body workouts it am confused on what they want me to do if anyone can tell me please let me know...
 
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