Strength Training 101 (Lower Body)

Everyone wants strong, shapely legs and buttocks, don’t they?  Of course they do!
How do you get strong lower body muscles?  STRENGTH TRAINING!

The lower body muscle groups consist of:

• Front of the thigh - quadriceps muscles
• Back of the thigh - hamstrings muscles
• Buttocks - gluteal muscles
• Outer thigh - abductor muscles
• Inner thigh - adductor muscles
• Lower leg - calf muscles

Basic Guidelines:

• A warm-up and cool-down should be performed before and after exercise
• Lift weight at a moderate to slow speed with each repetition at an approximately six second count (3 up, 3 down)
• One to three sets of 8-12 repetitions
• 48 hours of rest between strength training sessions

Here are a few lower body exercises you can do. For added resistance, use free weights/ankle weights suitable to your fitness level: 

• FRONT/BACK OF THIGH, BUTTOCKS - Squat - Stand with feet hip distance apart. (For added resistance, hold dumbbells at your sides with palms facing in). Lower hips until thighs are parallel to the floor (or as comfortable without going beyond 90 degrees). Do not allow the knees to extend past the toes.
• OUTER THIGH - Side leg raise - Lie on side, keeping hips aligned, with bottom leg slightly bent. Rest head against arm on floor. (For added resistance, strap ankle weight around ankle). Raise top leg up 30-40 degrees. Slowly return. Repeat on opposite side.
• INNER THIGH - Inner thigh raise - Lie on side, keeping hips aligned. Place top leg, knee bent, in front of bottom leg. Rest head against arm on floor. (For added resistance, strap ankle weight around ankle of bottom leg). With inside of knee facing up, slowly raise and lower bottom leg. Repeat on opposite side.
• LOWER LEG - Heel raise - Stand on one leg with opposite foot crossed behind ankle. (For added resistance, hold dumbbell on the supporting side leg). Hold onto something (chair, wall) with the other hand for balance. Slowly raise and lower heel. Repeat to opposite side.