4 Best Lower Body Exercises

Lower body is the most ignored part of the body while working out. Why? Because it's hard work, that's why. You will see many people having bulging muscles in the upper body but chicken legs below. Look's funny, right? Lack of lower body workout also leads to muscle imbalance and increased chances of injuries. A true athlete will always want overall body development.




Lower body comprises of the following major muscle groups:-

- Hamstring - Back of thighs.

- Quadraceps - Front of thighs.

- Hip flexors or Glutes.

- Calf.





Many people say that I run or play some sport, so I need not exercise lower body. But the truth is that, even then you should exercise those hamstrings and quads to prevent injury and improve performance. So, let's me tell you the best exercises which you can do to build solid pillars of strength. These are the most basic exercises which any one should do to tone up and injury proof the lower half of the body.

1. SQUATS - With or without weights. Perform 2-3 sets of 10-15 squats. Important things to REMEMBER while performing squats, which most of us ignore is that keep the back straight at all times, look straight and knees should not go ahead of toes at any point of time. Squats target your glutes, hamstrings and quads. Do body weight or light weight squats with more reps, to lose the flab and tone down thighs and lift heavy with few reps to build muscle mass.

2. GLUTE BRIDGE - It is one the best exercises for lower body, mainly glutes and hamstrings. I generally perform them  after my run. Hold the pose as long as possible and gradually increase time. REMEMBER to keep the spine straight and knees together for maximum benefit. There are also a number of variations, with improved strength, to make this exercise harder.

3. LUNGES - This exercise does it all. Means that it activates all the muscle groups of the lower body. I perform this exercise in both my warm up and cool down routine.










4. CALF RAISE - I love this exercise, especially after my calf muscle strain. This exercise had also got featured in previous blog post. This exercise will make solid, rock hard calves. I perform them in bathroom, when I am shaving in the morning before my run.





These exercises are a must for any athlete to build a solid foundation. Also, people having sedentary jobs can perform these exercises to relieve muscle tightness in the legs.