Exercises for the lower body fall into one of two categories: knee dominant and hip dominant. Popular leg exercises such as bridges, single-leg raises and bent-knee raises are effective for strengthening the legs and glutes, but are hip dominant exercises. Other exercises such as squats and lunges, however, are knee-dominant exercises. Knee-dominant exercises are further divided into two categories, these being single- and double-leg exercises.
Balance Squats
The balance squat exercise is a single-leg knee-dominant exercise. It is also an exercise used for balance training as few single-leg knee-dominant are. To perform this exercise, stand on your right leg with your left leg held bent in front of you. Hold your arms forward parallel to the floor either with dumbbells in each hand or a weighted plate held between them. Next, bend your right knee and lower your hips as low as you can without falling before standing back up. Repeat on the left leg. The balance squat improves leg strength, core strength and balance. This exercise is also known as one-leg squats.
Double-Leg Curl
The double-leg curl is a double-leg knee-dominant exercise. This exercise targets the hamstring muscles through knee flexion. Flexing the knee decreases the distance between the calf and the thigh, just as flexing the elbow decreases the distance from forearm to bicep. The easiest way to perform this exercise is to lie on your stomach with your legs straight, and then flex your knees toward your butt. Repeating this motion wearing ankle weights or while lying on a leg curl machine increases the work of the muscles.
Crossover Step-Up
The crossover step-up is a single-leg knee-dominant exercise. Because the weight of the body is not held on one leg for long, this exercise is not a balance exercise. The crossover step-up requires a bench or aerobic step. To perform this exercise, stand sideways to a bench with your left leg farthest away. Cross your left leg in front of the right and step onto the bench, then step up with your right leg. Step down right and then left. Repeat on the other side. The higher the object used, the harder the exercise is to do. Losing balance while stepping up, however, means the object is too high.
Lateral Squat
The lateral squat is also a single-leg knee-dominant exercise because one leg bears most of the weight. The knee of the leg that bends takes most of the force of the exercise, but the other foot is still on the floor so the challenge to balance is minimal. This exercise is also known as a side lunge. To begin, stand with feet hip-width apart and arms extended forward and parallel to the floor. This aides balance. Next, step one leg straight out to the side while bending into a squat on the leg that does not move. Repeat in the other direction. This exercise stretches the hips and legs and may be used as part of a dynamic warm up.
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