Lower Body Workout Exercises Anatomy

This is a complete list/menu of Lower Body exercises for men or women. If you need to discuss how to perform these Lower Body exercises please post them in our Exercise Forum under the heading of the exercise.

Lower Body Workout Exercise Links Muscle Menu

Lower Body Isolation Exercises
Lower Body Compound Exercises
Dumbbell Lower Body Exercises
Barbell Lower Body Exercises
Cable Lower Body Exercises
Ball Lower Body Exercises
Calisthenics Lower Body Exercises
Machine Lower Body Exercises
Lower Body Exercises / Muscle Forum Discussions
Lower Body Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Pelvic Thrust- Lower Body Exercise: 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 ...

Abdominal, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Lower Body,

Snatch- Lower Body Exercise: 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...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Calf Raises on Leg Press Machine- Lower Body Exercise: 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:...

Calf, Calves, Gastrocnemius, Machine, Isolation, Lower Body,

Dumbbell Calf Exercise Ball Raises- Lower Body Exercise: 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 ...

Calf, Gastrocnemius, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Lower Body, Freeweight, Home,

Donkey Calf Raises- Lower Body Exercise:
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...

Calf, Gastrocnemius, Isolation, Legs, Machine, Lower Body,

Seated Calf Raises- Lower Body Exercise:
Sit on the machine with your thighs underneath the pads with your toes on the bottom pad. Lower your heels as low as you can and then raise them as high as you can. Repeat.

Calf, Gastrocnemius, Soleus, Isolation, Legs, Machine, Lower Body,

Standing Calf Raises- Lower Body Exercise: 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...

Gastrocnemius, Soleus, Calf, Isolation, Machine, Lower Body,

Clean and Jerk- Lower Body Exercise: 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...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Hack Squat- Lower Body Exercise: 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...

Gluteus Maximus, Thigh, Butt, Hamstrings, Quadricep, Machine, Compound, Lower Body,

Exercise Ball Hamstring Curls- Lower Body Exercise: 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 ...

Hamstring, Legs, Lower Body, Exercise Ball, Isolation, Swiss Ball, Home, Advanced,

Straight Leg Deadlifts- Lower Body Exercise:
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...

Hamstrings, Gluteus Maximus, Legs, Butt, Barbbell, Compound, Lower Body, Upper Body,

Leg Curl or Hamstring Curl- Lower Body Exercise: Lie on the machine comfortably while hooking your legs underneath the pad. Then raise the weight until confortable, while holding on to the hand grips (as shown).

Sp...

Hamstrings, Isolation, Machine, Lower Body,

One Legged Smith Split Squat- Lower Body Exercise: 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...

Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body,

Deadlift (Bent Leg)- Lower Body Exercise: 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 ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Hip Adductor- Lower Body Exercise: 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...

Inner Thigh, Hip Adductor, Legs, Isolation, Lower Body, Machine, Thigh,

Walking Lunges- Lower Body Exercise: 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...

Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Squats (Elastic Band)- Lower Body Exercise: 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 ...

Lower Body, Gluteus Maximus, Rectus Femoris, Thigh, Legs, Quadricep, Butt, Hamstrings, Compound,

Jump Squat- Lower Body Exercise: 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 ...

Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight,

Cable Bent-Leg Deadlift- Lower Body Exercise: 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 ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

Hip Abduction- Lower Body Exercise: 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 ...

Outer Thigh, Hip Abductor, Legs, Isolation, Lower Body,

Calisthenics Elbow Instep Lunge- Lower Body Exercise: 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. ...

Quadricep, Hamstring, Gluteus Maximus, Butt, Bum, Hip Flexor, Calisthenics, Compound, Lower Body,

Wide Stance Squats (Duck Squats)- Lower Body Exercise:
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...

Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Front Squats- Lower Body Exercise:
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 ...

Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Split Lunge on the Ball- Lower Body Exercise: 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...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,

Elastic Band Lunges- Lower Body Exercise: 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...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus, Legs, Hamstrings, Butt, Elastic Band, Lower Body, Exercise Band,

Push Press - Lower Body Exercise: 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...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Safety Squats- Lower Body Exercise: 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...

Thigh, Gluteus Maximus ,Quadricep, Hamstrings, Butt, Legs, Barbell, Lower Body,

Dumbbell Power Cleans- Lower Body Exercise: 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 ...

Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,

DeadLift- Lower Body Exercise: 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).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Ball Squats- Lower Body Exercise: 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...

Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body,

Squats- Lower Body Exercise: 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...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body,

Lunges- Lower Body Exercise: 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...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body,

Power Clean (Hang Clean)- Lower Body Exercise: 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...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Step Ups- Lower Body Exercise: 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...

Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Leg Press- Lower Body Exercise: 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...

Thigh, Lower Body, Rectus Femoris, Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Machine, Compound,

Leg Extension- Lower Body Exercise: To perfrom 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...

Thigh, Rectus Femoris, Quadricep, Isolation, Machine, Lower Body,

Biceps Femoris or Lower Body Muscle Anatomy and Overview

Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body anatomy picture

Hamstrings 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.

Lower Body Function

The function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.

Lower Body Origin

The origin of the hamstrings are at the ishial tuberosity and posterior of the femur.

Lower Body 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.

Lower Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Lower Body' are: Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body

Gastrocnemius or Lower Body Muscle Anatomy and Overview

calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs anatomy picture

The gastrocnemius (calf) has two heads. The medial head and lateral head.

Lower Body Function

The function of the gastrocnemius is ankle plantar flexion and knee flexion.

Lower Body Origin

The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.

Lower Body Insertion

The calf inserts onto the achilles tendon on the calcaneous.

Lower Body Training

The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training.

Lower Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Lower Body' are: calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs

Gluteus Maximus or Lower Body Muscle Anatomy and Overview

Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body anatomy picture

The gluteus maximus is make up of upper fibers and lower fibers.

Lower Body Function

The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.

Lower Body Origin

The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.

Lower Body Insertion

The insertion is onto the femur and tibia.

Lower Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Lower Body' are: Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body

Quadricep or Lower Body Muscle Anatomy and Overview

Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body anatomy picture

Quadriceps 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.

Lower Body Function

The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.

Lower Body Origin

The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.

Lower Body Insertion

The quadriceps insert onto the patellar tendon of the Tibia.

Lower Body Training

Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.

Lower Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Lower Body' are: Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body

What if I have fatty Lower Body? What exercises can I do to reduce fat on my Lower Body muscle?
Spot reducing is the idea that you can lose fat from a specific area of your body by performing exercises targetting that area. You cannot spot reduce (with the exception of liposuction), but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Lower Body. In other words, specifically exercising yourLower Body will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Lower Body Pain?

Lower Body pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Lower Body muscle.
4. There may also be an underlying cause which you should seek medical advice.

Note: If pain in your Lower Body muscle persists please consult a doctor immediately.

Lower Body Pilate Exercises

Image	Name of Pilate	Muscle Group
	Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now raise your torso slightly and lift your arms keeping them straight and complete...	Abdominals, Shoulders, Anterior Deltoids, Rectus Femoris, Thigh, Upper Body, Lower Body
	Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behind you and complete 2 fast repetitions then lower your legs. Now lift your torso...	Lower back, Erector Spinae, Hamstrings, Biceps Femoris, Lower Body

Lower Body Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Calf Stretch: This is very important for running. - Stand with your hands against the wall -Lunge one leg back -Bend your front leg until you feel the stretch in your calf....	Gastrocnemius, Soleus, Calf (Isolation), Lower Body

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