The lower body contains the largest muscles in the human body. The glutes are the butt muscles, the quadriceps are on the front of the thighs, the hamstrings are on the back of the thighs, and the calf muscles run down the back of the lower legs. Although the weight of the body makes good resistance to work these muscles, weight-training equipment give you more options.
Extensions and Curls
Leg extensions and curls isolate the quads and hamstrings, respectively. Extensions are performed on the leg extension machine, with one or both legs. To do these, sit on the seat with your feet hooked under the padded support bar, back against the backrest, and hands gripping the support handles. Steadily lift the bar up by bending your knees. Just before you lock out your legs, forcefully contract your quadriceps, then slowly lower the bar and repeat.
Leg curls are performed on the lying leg curl machine in a face-down position. After slipping your lower back legs under the padded support bar, grab the handles on the machine to brace your body. Keeping your thighs, hips, stomach, and chest tight on the bench, lift the bar up by bending your knees and contracting your hamstrings. Try to touch your heels to your butt when you do this, and hold for a full second. Slowly lower the bar and repeat.
Wall Squats
Wall squats work the glutes, quads, hamstrings, and hips at the same time; they require dumbbells and a stability ball. While pressing the ball against the wall at mid-back height and holding the dumbbells at your sides, lower your body by bending your knees. Once your thighs are parallel to the floor, stand back up, and repeat. When doing this exercise, place your feet in front of you so your body is at an angle. This will prevent your knees from going past your toes.
For a variation, perform a split squat, with your legs in a staggered stance. After doing a set, switch your leg position and do another set.
Leg Press
Leg presses work the glutes, quads, and hamstrings; they are performed on a seated leg press machine. Sit on the seat, place your feet shoulder-width apart on the steel platform, and push up steadily. Once your legs are fully extended, spin the safety latches over to the sides and lower the plate by bending your knees. Stop when your thighs are close to your chest, push back up, and repeat. It is important not to lock out your knees when you push up, as this can put excess pressure on your joints. To increase the challenge with this exercise, do it one leg at a time. In this case, you must place your foot in the middle of the platform.
To work the calves, place your toes all the way on the bottom of the plate and alternate pushing it up and lowering it down by flexing your ankles.
Deadlifts
The deadlift works the glutes, quads, and hamstrings at the same time; the stiff-leg deadlift works only the glutes and hamstrings. To do the standard deadlift, lift a barbell or dumbbells off the floor and come to a completely straight position. Slowly lower the weight to the floor and repeat. When doing this, keep your back straight, core tight, and feet placed slightly wider than shoulder-width apart.
As the name implies, the stiff-leg deadlift is performed with straight legs. While standing with your feet shoulder-width apart and holding a barbell in front of your thighs, bend at the waist to lower the bar toward the floor. As you do this, push your butt backward. Once you feel a strong contraction in your hamstrings, rise back up and squeeze your glutes forcefully. Repeat for a set of repetitions.
Fitness Loop Side Steps
Side steps work the gluteus medius and minimus, the butt muscles responsible for hip abduction — when your legs move laterally away from your body. A fitness loop looks like a giant rubber band; slip it over the lower legs right above the ankles for this exercise. Once you have fastened the band and flattened it out, step sideways across the room, then step sideways back. When doing this, always keep tension in the loop.
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