lower body strength training exercises

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er Body Strength Training Exercises

//www2.gsu.edu/~wwwfit/lowerbod.html[10/18/2010 11:59:27 AM]

rought to you by the Department of Kinesiology and Health at Georgia State University.

Lower Body Strength Training Exercises

SquatLungeLeg ExtensionLeg CurlHip Abduction

Hip AdductionCalf Raise

Squat

rime Movers/Muscle worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the mus

n the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: Squat Rack

Beginning Position:

Begin by placing the straight bar on the rack just below shoulder levelOnce the proper weights have been added, be sure to put a collar on each side of the bar to hold weights in pStep under the bar, making sure it rests on the area just below the base of your neck and between the shoulde(find the most comfortable spot)Place your hands around the bar on either side of your shoulders in a position that feels comfortable to you

Place one foot in front of your upper body and one behind before lifting the bar of of the rackOnce the bar has been removed, position your feet so they are shoulder-width apartToes should point in the same direction as your kneesThe upper body should be straight and erect with head facing forwardAbdominals should be slightly contracted to assist in keeping the back straight

or added safety it is recommended that a securely fastened weight belt be worn around the waist (specificallhe low back) whenever squatting exercises are performed.
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Downward Movement Phase:

Make sure to look forward and inhale during the entire movementKeeping both feet firmly on the floor begin lowering your body while bending at the hips (3-4 count) andforcing your buttocks out behind youImmediately after initiating the bend at the hips begin bending at the knees to lower your body toward thegroundMake sure your knees do not pass over the front of your toes, if this occurs add more bending at the hip (Itshould look similar to a sitting movement)Concentrate on keeping your back perfectly straight and not leaning forwardLower your body until your upper leg becomes parallel to the floor

Upward Movement Phase:

Make sure to look forward during the entire movementKeep both feet firmly on the floor and exhale during this phase

Press into the floor evenly with both feet and straighten the legs in a smooth, controlled motion (3-4 count)making sure to keep your back straightBe sure to keep a slight bend in the knees at all times to avoid "locking" your knees

Return to the downward movement phase instructions and repeat the same movement.

Lunge

rime Movers/Muscles Worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( themuscles on the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: None Required, Can be done with body weight or hand-held weights

eginning Position:

Feet shoulder width apart with toes pointing forwardUpper body erect, head facing forward with arms down at the side


With the right foot take a large step forward while keeping the left foot in placeThe right foot should be placed far enough forward that the knee does not pass over the front of the foot durithis exerciseOnce the right foot is firmly on the floor lower the upper body by bending at the right knee (3-4 count) until
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upper leg is parallel to the floorWhile bending at the right knee the left foot remains in place by shifting your weight to the left toesThe left knee should bend slightly to assist in lowering the body but should not touch the floor


Push with the right foot into the floor in an upward and backward direction (3-4 count) in order to raise the binto an erect postureBe careful to maintain a smooth, controlled movement while returning to the starting position to avoid losing

your balance

You are now in the beginning phase and can repeat the movement with the left foot forward

Leg Extension

rime Movers/Muscle worked: Quadriceps (the muscles on the front of the upper leg)

Machine: Leg extension

eginning Position:

Place proper resistance on the weight stackAssume a sitting position on the machinePlace ankles of both legs behind leg bar so that the bar is in contact with the leg just above the footAlign knees with the axis of the machineGrasp handles (or seat) located on the side of the seatKeep upper body straight and supported by the machines back support

Keep back flat against back support pad


Lift the legs/feet so that they are straight out in front of youLift weight slowly and under control (3-4 count)Maintain proper alignment with back supported during all phasesRemain seated throughout exerciseExhale while lifting or at the sticking point


Lower weight slowly (3-4 count) and under control to starting position without allowing the weight stack to rRemain seated and continue to have back supported

Leg Curl

rime Movers/Muscles worked: Hamstrings (the muscles on the back of the upper leg)
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Machine: Leg curl (hamstring curl) Leg curl machines can be supine (lying on your stomach to do the exercise) orpright (seated with back supported) depending on the equipment available. Both are described below.

SUPINE MACHINE

eginning Position:

Place proper resistance on machineLie with stomach against benchPosition body so that hips and chest are flat against the benchPlace ankles under leg pad with pad just above the heelPlace knees so that they are just off the benchAlign knees with the axis of the machineGrasp handles with hands


Maintain body position on bench and leg padKeep hips and chest in contact with benchFlex the knees so that heels come toward the buttocksHeels and leg pad should come as close as possible to the buttocksRaise the weight slowly (3-4 count) and under controlExhale on lift


Maintain body position with back supportedSlowly lower (3-4 count) the leg bar to the starting position under controlKeep weight stack from resting against unused stack of weightsInhale during downward movement phase

SEATED UPRIGHT MACHINE

eginning Position:

Place proper resistance on the machineSit on machine with knees aligned with the axis of the machineAdjust back support so that it is supporting the backAdjust leg bar so that the feet are on top of the pad and the pad is just above the heels on the legLower the bar near thighs so that it is against the thighsGrasp hand bars on thigh pad
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Maintain body position on the seat and keep back supportedFlex knees so that heels come under the seat and as close to the seat as possiblePress the weight slowly (3-4 count) and under controlExhale during upward movement


Maintain body position with back supportedAllow weight to return to starting position under control and slowly (3-4 count)Inhale during recovery phase

Hip Abduction

rime Movers/Muscles worked: gluteus medius

Machine: Hip abduction

eginning Position:

Adjust the lever on the side of the machine so that the movement arms are togetherSelect the proper resistance/weightSit on the seat and keep the back supported the back benchPlace the legs against the thigh padLightly grasp the handles located on the side of the machine

Outward Movement Phase:

Press the legs outward against the thigh pad so that the legs are as far apart as possible

nward Movement Phase:

Once the legs have reached their maximal point, allow the weight to return to the starting position under cont

Hip Adduction

rime Movers/Muscles worked: inner thigh (hip adductors)

Machine: Hip Adduction

eginning Position:

Sit on the machine and allow back to be supported by the padSelect the proper resistancePlace legs on arm movements
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Adjust the lever on the side of the machine so that the movement arms are as far as possible with the legs on movement armsPlace legs against the thigh pads with the inner thigh against the pads

nward Movement Phase:

Bring the legs together as close as possible by pushing the legs together

Outward Movement Phase:

Allow the weight to return to the starting position under control

Calf Raise

rime Movers/Muscles Worked: Gastrocnemius (calf muscle), Soleus (under the calf muscle)

Machine: Seated Calf Raise or Upright Calf Raise with Body Weight

Seated Calf Raise

eginning Position:

Place the proper resistance on the machineSit down and place the ball of the foot on the platform making sure to allow for full movement of the footLift heels and remove safety lever


Lower the weight (3-4 count) by dropping the heels as low as possible and keeping the ball of the foot inconstant contact with the platform


Push with the ball of the foot into the platform and lift the heels as high as possible (3-4 count)Repeat the movement in a smooth, controlled motion

Upright Calf Raise with Body Weight
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eginning Position:

Stand erect with ball of foot positioned on a stable elevated surface (stair or ledge)


Keep the body straightPress with the ball of the foot and lift the heels as high as possible (3-4 count)


Keep the body straight and lower the heels (3-4 count) as far down as possible while keeping the balls of the

foot in contact with the groundRepeat the movement in a smooth, controlled motion without rocking the body forward and backward

Go to The Exercise and Physical Fitness Home Page

The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Scirogram in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This projec

was created by J. Andrew Doyle, PhD, and was last modified on: August 01, 1997.
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lower body strength training exercises

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