This document provides information about lower body exercises and common knee injuries. It lists the major muscles of the lower body and describes exercises that target the thighs, hamstrings, glutes, calves, and hips. Exercises are described both without equipment and with equipment like barbells, dumbbells, exercise balls, and machines. Common knee injuries discussed include fractures, dislocations, collateral ligament injuries, and tendon tears. Treatment options like immobilization, physical therapy, and surgery are also summarized.

1. Lower Body Exercise
• Ahmad Nasrullah Bin Ahmad kamilluddin A12A009
• Ahmad Shaffiq Bin Roslan A12A012
• Muhammad Fahmi Bin Mahsuri A12A288
• Muhammad Amirul Syafiq Bin Azli A12A277
• Annazifah Binti Bonnijan A12A031
• Alia Liyana Binti Abdul Hamid A12A019
• Siti Syarina Binti Md Isa A12A599

2. Major Muscles of the Lower Body 1 – Thighs 2 – Hamstrings 3 – Gluteus 4
– Calves

3. Thig
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4. Kne
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5. Ankl
e

6. Lower Body Exercise

7. Without
equipment

8. Targets: Inner Thighs, Glutes,
Quadriceps, Outer Hips
• With feet hip-width apart and hands on
hips, slowly extend right leg to the side
at hip height in 3 full counts.
• Be sure to keep inner thigh parallel to
the floor.
• Hold for 1 count, then take 3 counts to
lower to floor.
• Do 15 times, then switch sides.
STANDING SIDE KICK

9. Targets: Inner Thighs, Glutes,
Hamstrings, Outer Hips
• Standing with hands on hips, hop 3
feet to your left, landing on your left
foot with left knee slightly bent.
• Bring your right foot down to the floor.
• Repeat to the right and continue
alternating for a total of 15 on each
side.
SIDE JUMP

10. Targets: Hip Flexors, Outer Hips, Outer Thighs,
Glutes
• Lie faceup with knees bent and feet flat on
the floor.
• Slowly lift hips and extend left leg, pointing
toes toward the wall in front of you.
• Hold for 1 count, then move your left leg
out to your left side at 90 degrees.
• Hold for 1 count and return to center before
lowering.
• Do 10 times; switch sides.
HIP RAISE

11. Targets: Thighs, Glutes, Quadriceps
• Stand with hands on hips and kick
your right leg in an arc across the front
of your body before bringing your foot
to the floor in a squat.
• Step your left foot next to the right
and come to a stand.
• Do 15 times, then switch sides.
TRAVELING SQUAT-KICK

12. Targets: Outer Thighs, Glutes, Hip Flexors
• Get on all fours, weight evenly balanced
between your hands and knees.
• Lift your left leg out to the side, keeping
knee bent 90 degrees and inner thigh
facing the floor.
• Quickly kick your leg diagonally behind
you, bringing your heel toward the ceiling.
• Return your left knee to the floor and do
10 times; switch sides.
LEG RAISE

13. With Equipment
&
Mechanical

14. Squad
Instructions
Preparation
From rack with barbell at upper chest height,
position bar high on back of shoulders and
grasp barbell to sides. Dismount bar from
rack and stand with shoulder width stance.
Execution
Squat down by bending hips back while allowing
knees to bend forward, keeping back straight
and knees pointed same direction as
feet. Descend until thighs are just past
parallel to floor. Extend knees and hips until
legs are straight. Return and repeat.
Precaution
- Keep back flat, neutral spine.
- Avoid initiating movement w/ bending knees,
push heels through floor.
- Look straight forward.

15. Another type of squad
Body weight squad
Cable bar squad
Dumb bell squad
Level plate loaded squad
Smith squad
Barbell squad
Sled squad
Level selectorized squad

16. Lever Leg Extension
Preparation
• Sit on apparatus with back against padded back
support.
• Place front of lower legs under padded lever.
• Position knee articulation at same axis as lever
fulcrum.
• Grasp handles to sides for support.
Execution
• Move lever forward and upward by extending knees
until leg are straight.
• Return lever to original position by bending knees.
Repeat.

17. Lunges
Instructions
Preparation
From rack with barbell upper chest height, position bar on back of
shoulders and grasp barbell to sides.
Execution
Lunge forward with first leg. Land on heel then forefoot. Lower
body by flexing knee and hip of front leg until knee of rear leg is
almost in contact with floor. Return to original standing position by
forcibly extending hip and knee of forward leg. Repeat by
alternating lunge with opposite leg.

18. Rear Lunge
Instructions
Preparation
• From rack with barbell upper chest height, position
bar on back of shoulders and grasp barbell to sides.
Dismount bar from rack.
• Stand with dumbbells grasped to sides.
Execution
Step back with one leg while bending supporting leg.
Plant forefoot far back on floor. Lower body by flexing
knee and hip of supporting leg until knee of rear leg is
almost in contact with floor. Return to original standing
position by extending hip and knee of forward
supporting leg and return rear leg next to supporting
leg. Repeat movement with opposite legs alternating
between sides.

19. Side Lunge
Instructions
Preparation
• From rack with barbell upper chest height, position
bar on back of shoulders and grasp barbell to sides.
• Stand with dumbbells grasped to sides.
Execution
Lunge to one side with first leg. Land on heel then
forefoot. Lower body by flexing knee and hip of lead
leg, keeping knee pointed same direction of foot.
Return to original standing position by forcibly
extending hip and knee of lead leg. Repeat by
alternating lunge with opposite leg.

20. Barbell Step-up
Instructions
Preparation
Stand facing side of bench. Position bar on back of
shoulders and grasp barbell to sides.
Execution
Place foot of first leg on bench. Stand on bench by
extending hip and knee of first leg and place foot of
second leg on bench. Step down with second leg by
flexing hip and knee of first leg. Return to original
standing position by placing foot of first leg to floor.
Repeat first step with opposite leg alternating first steps
between legs.

21. Barbell Lateral Step-up
Instructions
Preparation
Stand between two benches, one to each side.
Position bar on back of shoulders and grasp barbell to
sides.
Execution
Lift leg and place foot on bench to side slightly forward
of straight knee. Stand on bench by straightening leg
and pushing body upward. Step down returning feet to
original position. Repeat with opposite leg alternating
between legs.

22. Cable Step-up
Instructions
Preparation
Stand behind elevated platform and low and close pulley
cables to sides. Grasp stirrups at each side of platform.
Stand upright with arms straight down at sides.
Execution
Place foot of first leg on elevated platform. Stand on
elevated platform by extending hip and knee of first leg and
place foot of second leg on bench. Step down with second
leg by flexing hip and knee of first leg. Return to original
standing position by placing foot of first leg to lower
position. Repeat first step with opposite leg alternating first
steps between legs.

23. Dumbell Step-up
Instructions
Preparation
Stand with dumbbells grasped to sides facing side of
bench.
Execution
Place foot of first leg on bench. Stand on bench by
extending hip and knee of first leg and place foot of
second leg on bench. Step down with second leg by
flexing hip and knee of first leg. Return to original
standing position by placing foot of first leg to floor.
Repeat first step with opposite leg alternating first steps
between legs.

24. Dumbell Lateral Step-up
Instructions
Preparation
Stand between two benches, one to each side. Hold
dumbbells in each hand down to sides.
Execution
Lift leg and place foot on bench to side slightly forward of
straight knee. Stand on bench by straightening leg and
pushing body upward. Step down returning feet to
original position. Repeat with opposite leg alternating
between legs.

25. Dumbell Step-down
Instructions
Preparation
Hold dumbbells in each hand down to sides and
stand with one foot on bench. Position foot on
bench to side slightly forward of straight knee.
Execution
Stand on bench by straightening leg and pushing
body upward. Step down returning foot off of
bench to floor and epeat. Continue with opposite
position.

26. Exercise Ball Hamstring Curl
• Lay on your back on the floor with the heels on the ball
and arms on the floor.
• Lift your buttocks up off the floor.
• Roll the ball in towards you by bending your knees and
hips until your knees are directly above your hips.
• Straighten the legs again by pushing the ball away and
repeat.
• Variations and progressions.
• Perform with only one leg on the ball - lift the other up
slightly away from the ball.

28. • Lay on the floor on your back with your arms on the
floor by your sides.
• Raise your legs so your calves are supported on the
ball.
• Raise the buttocks off the floor until there is a straight
line between the shoulders (on the floor) and ankles
(on the ball).
• Hold for up to 5 seconds and return to the floor.
Exercise Ball Reverse Bridge

30. Exercise Ball Inner Thigh
• Lay on your back with your knees bent.
• Place the ball in between your legs so your inner thighs are against
the ball.
• Squeeze the ball with your inner thighs/knees and hold for 5
seconds.
• Relax for up to 5 seconds and repeat.

32. Common Knee Injuries
Fractures Dislocation
The most common bone broken around the knee is
the patella. The ends of the femur and tibia where
they meet to form the knee joint can also be
fractured. Many fractures around the knee are
caused by high energy trauma, such as falls from
significant heights and motor vehicle collisions.
A dislocation occurs when the bones of the knee are
out of place, either completely or partially.
Dislocations can be caused by an abnormality in the
structure of a person's knee.
Patellar fracture Patellar dislocation.

33. Collateral Ligament Injuries Tendon Tears
Injuries to the collateral ligaments are usually caused
by a force that pushes the knee sideways. Injuries to
the MCL are usually caused by a direct blow to the
outside of the knee. Blows to the inside of the knee
that push the knee outwards may injure the lateral
collateral ligament.
The quadriceps and patellar tendons can be
stretched and torn. Falls, direct force to the front of
the knee, and landing awkwardly from a jump are
common causes of knee tendon injuries.
Tears of the medial and lateral collateral ligaments.

34. TREATMENT OF KNEE INJURIES
Immobilization Your doctor may recommend a brace to prevent your knee from moving. If you
have fractured a bone, a cast or brace may hold the bones in place while they
heal. To further protect your knee, you may be given crutches to keep you from
putting weight on your leg.
Physical therapy Specific exercises will restore function to your knee and strengthen the leg
muscles that support it.
Non-steroidal anti-
inflammatory
medicines
Drugs like aspirin and ibuprofen reduce pain and swelling.

35. Common Ankle Injuries
Ankle Sprains Ankle Fractures (Broken Ankle)
• An ankle sprain usually occurs when a person lands
from a jump onto an uneven surface and his or her
ankle rolls inward.
• Common symptoms associated with an ankle sprain
are pain with swelling, bruising and inability to walk
on the injured ankle. If significant ankle sprains are
not adequately treated, permanent disability can
result.
• A fractured ankle can range from a simple break in
one bone, which may not stop you from walking, to
several fractures, which forces your ankle out of
place and may require that you not put weight on it
for a few months.
• Simply put, the more bones that are broken, the
more unstable the ankle becomes. There may be
ligaments damaged as well.
• Cause- Twisting or rotating your ankle, Rolling your
ankle, Tripping or falling

36. Pilon Fractures of the Ankle Stress Fractures of the Foot and Ankle
• Pilon fractures affect the bottom of the shinbone
(tibia) at the ankle joint.
• Pilon is a French word for pestle, an instrument
used for crushing or pounding. In many pilon
fractures, the bones of the ankle joint are crushed
due to the high-energy impact causing the injury.
• Pilon fractures are most often caused by high-
energy impacts, such as, A pilon fracture often
affects both bones of the lower leg, fall from height,
motor vehicle/motorcycle collisions, skiing
• A stress fracture is a small crack in a bone. Stress
fractures often develop from overuse, such as from
high-impact sports like distance running or
basketball.
• Most stress fractures occur in the weight-bearing
bones of the foot and lower leg.
• Rest is the key element to recovery from a stress
fracture.

37. Prevention of ankle injury
Neuromuscular Control Preventive Ankle Taping and Bracing
• Neuromuscular control relies on the central
nervous system to interpret and integrate
proprioceptive and kinesthetic information and
then to control individual muscles and joint to
produce coordinated movements that collectively
protect the joint from injury
• Tape, properly applied, can provide some
prophylactic protection. Tape that constricts
soft tissues and blood circulation or disrupts
normal biomechanical function can, in time,
create unnecessary problems.
• Ankle bracing – brace may prevent lateral
and inversion movement of the foot without
inhibiting plantar flexion.

38. Strength Training Footwear
• Achieving both static and dynamic joint stability
through strength training is critical in preventing
ankle injury. A balance in strength throughout the
full range of motion must be developed and
maintained each of the four muscle groups that
surround the ankle joint. Strengthening exercise
should be done in eversion and inversion , which
can be done by rocking the ankle back and forth
on a wobble board and also in using surgical
tubing.
• shoes should not be used in activities for which
they were not intended- for example, running
shoes, which are design for straight ahead activity,
should not be worn to play basketball, a sport
demanding a great deal of lateral movement.
Tips on preventing chronic
injuryWarm up Cool down
Stretching Icing
Playing surface Proper footwear

39. INJURIES AND TREATMENT FOR HIP
HIP POINTER
• a hip pointer is a deep bruise, or
contusion, on the top portion of the
pelvis that can be felt on either side of
the waistline.
• The distinguishing characteristic is hip
pain, plain and simple.
How It Happens
• A hip pointer is caused by a direct blow to
the top portion of the pelvis, which is
called the iliac crest. It could happen with
a direct blow taken in a contact sport or
when an athlete falls and hits the surface
hard
• (skier, cyclist, for example)

40. Initial Treatment
• Rest 24-48 hours to prevent further damage.
A hip pointer needs time to heal itself.
• Apply ice packs for 15-20 minutes, 3-4 times
a day for the first 24-72 hours, but don’t
apply ice directly to the skin.
How to Avoid This Inju
• Most hip pointers are accidental events
and cannot aprevented. Wearing
protective hip padding appropriate for
your sport gives some protection.

41. Hip Flexor Strain
• A first degree hip flexor strain means one of
the hip flexor muscles has been stretched or
slightly torn.
• Second degree strains refer to a partial tear
of the muscle or tendon,
• and in a third degree sprain, the muscle or
tendon is completely severed—a rare event.
• When a tendon is pulled off the bone at the
place where it is attached, it is called an
avulsion fracture.
HOW IT HAPPENS
• Iliopsoas, a hip flexor that can be strained when it
contracts forcefully, especially when the leg is fully
extended or prevented from moving.
• Example : Kicking and sprinting
• Hip flexors can be overused that can lead to strains.
• Tight hip flexors may make an athlete more
vulnerable to hamstring strains.

42. Initial Treatment
• Rest 24-48 hours to prevent further damage. A
hip pointer needs time to heal itself.
• Apply ice packs for 15-20 minutes, 3-4 times a
day for the first 24-72 hours, but don’t apply
ice directly to the skin.
• Aspirin, ibuprofen, and naproxen may relieve
pain.
• Compression shorts or a wrap bandage.
• For second and third degree sprains, rest the
leg that has been injured, use ice applications,
and see a sports medicine physician.
How to Avoid This Inju
• Do not increase exercise intensity,
duration, or frequency more than ten
percent a week.

43. Hip Bursitis
• Hip bursitis is the most frequently reported cause
of hip pain and, but it is more likely to affect
middle-aged and older adults rather than younger
athletes and exercisers, and women are more often
than men.
• Hip bursitis most often involves the bursa that
covers the greater trochanter of the femur,
although the iliopsoas bursa can also become
inflamed.
HOW IT HAPPENS
• Regardless of the location, hip bursitis happens
when one or more bursa sacs are irritated and
become inflamed due to trauma (getting hit and
falling on the hip), overuse (in distance runners, for
example), hip bone spurs, poor posture (caused by
scoliosis, for example), arthritis or leg length
differences.

44. Initial Treatment
• Apply ice packs for 15-20 minutes,
3-4 times a day.
• Avoid or limit the activities or
movements that cause the pain
for 2-3 days.
• Aspirin, acetaminophen,
ibuprofen and naproxen may
relieve pain. Aspirin, ibuprofen
and naproxen may relieve pain
and reduce inflammation.
• Use crutches if pain makes
walking difficult.
How to Avoid This Inju
• Wear athletic shoes that provide
adequate cushioning in the soles and
side-to-side support.
• Use protective padding to prevent hip
injuries that might lead to bursitis.
• Avoid or limit running on banked
surfaces

45. Benefits of Lower Body Exercises
Improve Daily Life
Strong legs are important for daily activity. From walking and running to climbing stairs, leg exercises
help strengthen your legs for daily life and all physical activity like increases bone strength, improves
your balance and stamina and decreases injuries to your knees and hips, along with your risk of falling.
Tone Your Total Body
Toning the lower body is important for supporting the rest of your body; such as your core, upper
body and head. Strong lower body helps slow the physical weakness that is part of the aging process
and maintains balance, stamina and confidence.
Burn More Calories
As the biggest muscles in the body, leg muscles require more blood. The heart beats more to supply
new blood to the lower body. By exercising the thighs, hamstrings, calves, and glutes, you can kick-
start your metabolism and burn more calories.
Get in Better Shape
Strengthening your lower body allows you to perform more intense physical activity.

46. THANK YOU