Lower-body free weight exercises lift and tone your backside and thighs. They also help you prevent postural and hip joint problems originating at your pelvis. Paul Chek, founder of the Corrective High-Performance Exercise Kinesiology Institute (C.H.E.K.), says the use of primarily single-joint machine exercises weakens the stabilizer muscles of the pelvis.
Remember to suck your navel toward your spine for good form. Complete multiple sets of 12 to 15 repetitions for endurance, six to 12 reps for building muscle size and three to six reps to increase your strength.
Squats
Squats come in many versions and are great for your quad muscles. Add a barbell and weight plates as you build strength. Pair these exercises with an abdominal exercise to make best use of your workout time.
Stand with your feet shoulder-width apart. Clasp your hands together in front of you. Looking at a spot just above and in front of you, lower your bottom as if to sit on an imaginary chair. Inhale while you go down till your thighs are parallel to the floor. Exhale while you rise back to the starting position, keeping a slight bend in both knees and hips.
Walking Lunges
Use your body weight for lunges. Your leg muscles really feel the muscle soreness from this exercise. Gradually increase your resistance by carrying one dumbbell horizontally across your chest, each hand holding the end of the dumbbell with your arms resting against your ribs.
Step your right foot in front of you. Bending your knees, drop your pelvis toward the floor to form near 90-degree angles at the knees and your right hip. Shift your pelvis backward so you can see the toes of your right leg. Place the weight of your body on your right leg. Contract the muscle of your right leg to lift you up and ease the transition to bring your left leg into the forward position. Continue to alternate legs.
Standing Hip Flexions
This exercise is most effective for working the hip flexors by allowing your knee to naturally bend as you raise your thigh.
Strap a 5-lb. ankle weight around your right ankle. Brace yourself against a bar to balance on your left foot. Raise your right thigh toward your head, forming a right angle at your hip and knee joints. Hold for three seconds. Lower your leg to the starting position. Repeat for 12 to 15 repetitions before switching to your left leg.
Squat and Lunge Variations
Squats and lunges are a must for any quadriceps muscle routine. Try these varying feet / directional positions before adding more weight to the exercise.
Do squats with your feet closer together, about two inches apart for close-stance squats. Sumo squats are performed by placing your feet wider than shoulder width, toes pointing outward at a diagonal.
Perform walking lunges at a diagonal. Instead of stepping directly in line with your pelvis, step toward the side at a diagonal while moving forward and keeping your pelvis in a straight line. Walk backward doing alternating lunges, being sure you have a clear path.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2000.
- "Equal, But Not the Same"; Considerations for Training Females; The C.H.E.K. Institute; 1997
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