Exercises and Workouts - 10 Lower Body Builders To Know
Looking for a firmer lower body? If so, you must get your list down pat of which exercises will get the job done. Too many people run straight towards the cardio machines when they want to firm up their lower body - and this is only going to lead to significant disappointment when they don't see the results they are looking for.
So what can you do instead? Here are 10 of the top lower body exercises to include in your workout routine - along with a quick tip on how to perform them to perfection.
1. Squats. When doing this lower body builder, make sure you lower yourself down the full way, not just to 90 degrees. This will help to hit those glutes maximally.
2. Jump Squats. Want to boost your plyometric power? If so, look no further than jump squats. Springing up and down and reaching as high as you can go, will help you see optimal results.
3. Lunges. As you lunge, watch you keep your knee moving directly over your toes to avoid suffering from any knee pain due to grinding of the knee joint.
4. Split Squats. As you perform your split squats, think of pressing up through your heel for optimal results. Doing so is going to ensure you hit those glutes maximally, taking less stress off the quads.
5. Step-Ups. Step-ups are ideal for anyone who wants to boost quad and hamstring strength. When doing these, keep your body in an upright position to prevent lower back pain.
6. Leg Press. The press is a perfect lower body builder that is going to strengthen your hamstrings, quads, and glutes. Arrange your feet on the platform so they are in the center to target your quads more, and to the top of the platform to hit the hamstrings. Change your position based on your goals.
7. Sumo Squats. Want firmer inner thighs? Sumo squats should be your go-to move. When doing this one, make sure you keep the knees over your toes as well. Far too many make the mistake of allowing them to move inwards.
8. Deadlifts. For a firmer backside, deadlifts are key. Think of squeezing up through the glute muscles as you perform this one for optimal benefits.
9. Single Leg Deadlifts. Ready to take deadlifts up a notch? Try them on one leg. As you do, drop the weight at first so you can get used to the movement pattern.
10. Leg Extension. This isolation exercise is a great add at the end of your exercises to ensure fully exhausting your leg muscle. Do it using a higher rep, lighter weight protocol.
So next time you're in the gym for a lower body day, give any one of these exercises a try. They won't disappoint you!
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