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Sep 09th
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Home Exercises lower body exercise
lower body exercise
Choose the best lower body exercise for your body. Each lower body exercise targets your butt, hamstring, quads, and calves.


Ball Dumbbell Squats Print E-mail
Exercise Techniques - lower body exercise
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.
Read more: Ball Dumbbell Squats
 
Kangaroo Hopping Print E-mail
Exercise Techniques - lower body exercise
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.
Read more: Kangaroo Hopping
 
Squat Jump Print E-mail
Exercise Techniques - lower body exercise
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.
Read more: Squat Jump
 
Step Ups on Bench Print E-mail
Exercise Techniques - lower body exercise

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.

Read more: Step Ups on Bench
 
Cone Hops with Change Direction & Sprint Print E-mail
Exercise Techniques - lower body exercise
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.
 
Scorpion Print E-mail
Exercise Techniques - lower body exercise
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.
 
Calf Raises - With Bands Print E-mail
Exercise Techniques - lower body exercise

Calf Raises - With Bands

Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Read more: Calf Raises - With Bands
 
Barbell Full Squat Print E-mail
Exercise Techniques - lower body exercise

Barbell Full Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Read more: Barbell Full Squat
 


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muscle toning exercises