Lower body comprises of the following major muscle groups:-
- Hamstring - Back of thighs.
- Quadraceps - Front of thighs.
- Hip flexors or Glutes.
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.
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.