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Lower Body Muscle
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.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.
The 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.
The 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 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
| Picture | Name of Exercise | ||||
 | Pelvic 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 ... | ||||
 | Snatch 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 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 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 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 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 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 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 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 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 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 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 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) 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 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 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) 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 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 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 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 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) 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 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 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 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 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 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 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 ... | ||||
| DeadLift 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 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... | ||||
 | Squats 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... | ||||
 | Lunges 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) 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 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 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 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... | ||||
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Pilate
| Image | Name of Pilate |
 | Arm 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: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behin... |
Stretches and Flexibility
| Image | Name of Flexibility Exercise |
 | Calf Stretch: This is very important for running. - Stand with your hands against the wall -Lunge one le... |
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