Lower body exercises are the unsung heroes of weight training. While bulging biceps and six-pack abs receive most of the attention, lower body exercises contribute more to overall strength and muscle gain. Neglecting these important movements can result in slow progress and muscle imbalance. If your lower body development is currently lacking, take advantage of the following exercises and get your lower body up to speed.
Barbell Squat
The National Strength and Conditioning Association (NSCA) recommends multi-joint exercises for complete muscle development. The squat trains every lower extremity joint in the body. Because the barbell rests on the upper back, the lower back and abdominal muscles are also strengthened by squatting. The squat is one of the higher-risk exercises and should always be performed with a spotter.
Leg Press
Although also a compound movement, the leg press lacks the upper body and core stabilization demands of the squat. The leg press is frequently performed by exercisers who either do not yet know how to squat properly, or who want a safer alternative. Since the leg press does not rely on back strength, more weight can typically be used.
Step-Ups
To avoid strength imbalances between the legs, step-ups can be used to both identify and correct weakness. A step-up should be performed in a smooth, controlled movement without crashing down onto the back foot. Step-ups can be performed either holding dumbbells or with a barbell on the back.
Lateral Lunges
The side-to-side movement of lateral lunges helps to build and condition the inner and outer thigh muscles. Lateral lunges are a useful movement for athletes because they train the ability to quickly change direction.
Calf Raises
Calf raises are used to address the lower legs. For complete development of the calves, both standing and seated calf raises should be performed.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
