Your lower body consists of your hips, legs and feet, which work together to move, such as when you run, climb or squat. They also help your upper body lift, pull or push heavy objects that you would not normally be able to handle with your upper body alone. Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends performing three basic lower body exercises that are common in sports and daily activities -- the squat, lunge and hurdle step.
Squats
The squat is essential to full-body strength and power development. It uses your lower body to produce force while keeping your upper body stable with your back and abdominal muscles. To do a basic squat, you should always keep your knees and feet pointing forward throughout the exercise while keeping your torso upright as you bend your knees and squat down with your buttocks. You can extend your arms in front of you for balance. Exhale and stand straight up without losing your body alignment. Other variations of the squat involve holding a barbell over your shoulders, holding a barbell or kettlebell in front of your body or keeping your arms over your head.
Hurdle Steps
The hurdle step involves raising one knee up toward your chest while keeping your standing leg straight and your torso upright. It can help you determine if one side of your body is more stable or stronger than the other side. The step-up is an exercise that works on strength, mobility and stability of the hurdle step pattern. Stand in front of a stack of aerobic steps or a similar platform that is 2 to 3 feet high. Step on top of the step with your left foot and bring your right knee to your chest without hunching your back or shoulders. Hold this position for two seconds and return to the starting position.
Lunges
The lunge is the opposite pattern of the hurdle step in which you move from a standing position to a lower position with one foot in the lead. It works on movement deceleration as you lunge down and can help determine if one side of your body is more stable and balanced than the other side. To do the front lunge, stand with your feet together and step forward with your right foot. Lunge straight down until your left knee gently touches the ground while you keep your torso upright. Exhale and step back to the standing position.
Expert Insight
With these basic foot positions and movement patterns, you can incorporate upper body movements into the exercises. Try overhead lifts and rotational movements. For example, combine the shoulder press with the squat by holding a dumbbell in each hand over your shoulders. As you come up from the squat, press the weights over your head. You can use the overhead press with the lunge and hurdle step, too.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
