Building strong, defined lower body muscles can not only give you more confidence when walking around in shorts, but it can also make daily jobs easier. Machine exercises, such as leg extensions, leg presses and leg curls are commonly done to work the lower body. If you are more into free weights, such as barbells and dumbbells, you have multiple exercises to choose from.
Squats
Squats work your quads, hamstrings and glutes, and they are performed with a barbell held across your shoulders. With standard squats, the bar is behind your head and with front squats, the bar is held across the front of your shoulders. Variations can be done with this exercise, such as split squats and sumo squats. With each one, the movement is exactly the same, but the foot position is different. For example, sumo squats are done with your feet in a wide stance and split squats are done with your legs in a staggered stance. With all squat variations, hold the weight firmly, lower yourself until your knees form 90-degree angles, and stand back up. Keep your core tight and back straight throughout. All squat exercises can also be done with dumbbells held at your sides or up by your shoulders.
Walking Lunges
A walking lunge is performed with a barbell held across your shoulders or with dumbbells held at your sides. They are similar to split squats, except that they are done in motion. Take a long step forward with either foot, lower yourself until your knees are bent 90 degrees, stand up and repeat with your other leg leading. Continue to alternate as you walk across the room.
Deadlifts
The compound exercise known as a deadlift recruits the hamstrings, glutes, quads and lower spinal erector muscles in your back. While standing behind a weighted barbell that is on the floor, bend down and pick it up with your hands in a shoulder-width grip. Hold the bar against your thighs for a full second, lower it back down and repeat. In similar fashion to lunges and squats, deadlifts can also be done while holding dumbbells.
Stiff-leg deadlifts are variations of conventional deadlifts and they, too, can be done with a barbell or dumbbells. While standing with your feet shoulder-width apart and the bar held in front of your thighs, bend at the hips and lower the bar toward the floor. Slowly rise up and repeat.
Calf Exercises
The calf muscles consist of the gastrocnemius and soleus and they are located below the knees on the lower legs. Calf raises target these muscles and you have multiple exercise options.
Standing calf raises are performed with your feet shoulder-width apart and dumbbells at your sides. Toes-in and toes-out calf raises are done the exact same way, except that your feet are angled in or out. Seated calf raises are done from a sitting position with dumbbells held on your thighs. With every exercise, lift up onto your tip-toes, hold for a full second, lower your heels and repeat. To increase the stretch on your calves, place the balls of your feet on an aerobic step or block of wood.
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