Body weight strength training has become all the rage among exercisers of all ages. This kind of strengthening is otherwise known as "functional" exercise. When a movement is functional, it means that the motion is performed in everyday life. There are an endless number of body weight exercises for the lower extremity. You can conceivably work every leg muscle without using a single piece of external resistance.
Quadriceps
The quadriceps, located on the front of the thigh, are one of the larger muscles in the body. There are an abundance of isolation and compound body weight movements that incorporate the quadriceps. Isolation exercises involve one muscle while compound exercises involve multiple muscle groups. Examples of isolated quad exercises include the seated knee extension.This motion is for beginners and involves lifting the lower leg to straighten the leg. Compound quad exercises are more advanced and functional. Standing squats, split squats and step-ups all bring in assisting muscles to help the quadriceps.
Hamstrings
The hamstrings are the antagonistic or opposite muscle to the quadricep. It crosses and moves around two joints--the hip and the knee. The hamstrings play a crucial role in daily activities such as walking, running and jumping. The hamstrings act as the secondary muscle in any squatting movement. They are more of a primary muscle in single leg and double leg dead lifts and bridges. The hamstrings also provide stabilization during standing and seated calf raises.
Gluteals
The gluteals, otherwise known as the buttocks, are made up of three distinct muscles: the gluteus maximus, gluteus minimus and gluteus medius. The gluteals are prominent in closed-chain movements such as lunges, one-legged squats and prone hip extension. The glutes can also be isolated with a side lying straight leg raise. You can also perform a side lying bent knee hip abduction if the straight leg version is too difficult. This beginner exercise, which is known as clamshells, is a popular option among physical therapists.
Adductors
The adductors consist of three separate muscles: the adductor longus, adductor brevis and adductor magnus. These three segments are found on the inner thighs. The adductor muscles provide a stabilizing force for side to side lateral lunges and plie squats. Plie squats are a ballet-like exercise in which the toes and knees are pointed out. You need to make sure the knees stay aligned with the feet. The adductors can also be worked by moving your leg across your mid line. A prime example of this is a side lying straight leg adduction. This is the best movement for isolating all three muscles of the adductors.
Calves
The gastrocnemius and soleus are the two heads of the calf muscle. Standing and seated heel raises are the primary exercises when one wants to strengthen the calves. Most individuals don't need any external resistance to maximize the effectiveness of heel raises. The calves provide stability in the ankle complex during agilities and plyometrics as well. They provide cushion so that the feet can land soft on the intended surface. You see this in activities such as explosive jumps and speed ladders.
References
- "Core Performance"; Mark Verstegen; 2005
- "Bodyweight Exercises for Extraordinary Strength"; Brad Johnson; 2005
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