Choose the best lower body exercise for your body. Each lower body exercise targets your butt, hamstring, quads, and calves.
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Exercise Techniques -
lower body exercise
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Primary Muscle Group: Quadriceps femoris, Gluteus
Muscle Groups Worked in This Exercise: Thigh Flexors, Glutes
Preparation: Place a ball between your back and the wall and inch your feet away from the wall and let your body weight lean into the ball. Your feet should be about 1 to 1 ½ feet in front of your hips. Hold the dumbbells up in your hands next to your shoulders.
Breathing: Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position.
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Read more: Ball Dumbbell Squats
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Exercise Techniques -
lower body exercise
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Primary Muscle Group: Quadriceps
Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings
Preparation: Get down in a low squat position with your arms out to your sides.
Breathing: Breath through entire exercise movement.
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Read more: Kangaroo Hopping
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Exercise Techniques -
lower body exercise
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Primary Muscle Group: Plyometrics - Lower Body
Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings
Preparation: Stand with feet shoulder width apart and your trunk flexed forward slightly with your back straight in a neutral position. Arms should be in the ready position with elbows flexed at about ninety degrees. Your lower body should be positioned with your thighs parallel to the ground.
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Read more: Squat Jump
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Exercise Techniques -
lower body exercise
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Primary Muscle Group: Quadriceps
Muscle Groups Worked in This Exercise: Glutes and Quadriceps
Preparation: Stand upright and straight in front of a flat bench.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Step Ups on Bench
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Exercise Techniques -
lower body exercise
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Primary Muscle Group: Plyometrics - Lower Body
Preparation: You need a partner and a row of four to six cones placed three to four feet apart to form a Y. Stand with feet shoulder width apart facing the first cone. Partner stands at the top of the Y, between the two spread cones.
Execution: Do two footed cone hops over the row of cones. As you clear the last cone, your partner points to one of the far cones. Sprint to that cone immediately upon landing from the last hop.
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Exercise Techniques -
lower body exercise
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Primary Muscle Group: Full Body
Muscle Groups Worked in This Exercise: Full Body
Preparation: Move into a push up position with your feet up on a flat bench or stability ball.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
Execution: Raise one leg up and bend your knee as you kick and extend backwards towards your upper body like a scorpion curling up their tail. Repeat and perform on alternating legs.
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Exercise Techniques -
lower body exercise
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Calf Raises - With Bands
Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
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Read more: Calf Raises - With Bands
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Exercise Techniques -
lower body exercise
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Barbell Full Squat
Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound
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Read more: Barbell Full Squat
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