Lower Body Exercises


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Lower Body Exercises

  1. 1. Lower Body Exercises
  2. 2. Lower Body Exercises <ul><li>Often neglected </li></ul><ul><li>Used for many daily movements </li></ul><ul><li>Need exercise to provide good hip, knee, and ankle stability and health </li></ul>
  3. 3. <ul><li>Front Squat: Quads, Glutes, Hamstrings </li></ul><ul><li>Adjust bar height so that bar can be raised without rising on toes </li></ul><ul><li>Grip bar slightly wider than shoulder width, allow shoulders to make shelf (different variations also) </li></ul><ul><li>Remove bar, stand shoulder width apart, toes slightly out </li></ul><ul><li>Neutral spine, chest out, let hips move back, then bend at knees </li></ul><ul><li>Lower until horizontal, keep knees over toes </li></ul><ul><li>Move upward in reverse manner, Do NOT allow hips to move faster than bar </li></ul><ul><li>-Keep back flat, neutral spine, avoid initiating movement by bending knees </li></ul><ul><li>-Push heels through ground </li></ul><ul><li>-Look straight forward </li></ul>
  4. 4. <ul><li>Back Squat: Quads, Glutes, Hamstrings </li></ul><ul><li>Adjust bar so that you do not have to raise on toes </li></ul><ul><li>Place bar on upper portion of back, grip slightly wider than shoulder width </li></ul><ul><li>Lift off rack w/ both legs, stand shoulder width, toes slightly out </li></ul><ul><li>Neutral back, chest up, let hips move back, bend at knees </li></ul><ul><li>Lower until horizontal, knees over toes </li></ul><ul><li>Return along same pathway, Do NOT let bar rise faster than hips </li></ul><ul><li>-Keep back flat, neutral spine </li></ul><ul><li>-Avoid initiating movement w/ bending knees, push heels through floor </li></ul><ul><li>-Look straight forward </li></ul>
  5. 5. <ul><li>Leg Press: Quads, Hamstrings, Glutes </li></ul><ul><li>Adjust so knees are at 90 degrees </li></ul><ul><li>Feet about hip width, toes slightly out </li></ul><ul><li>Select resistance </li></ul><ul><li>Chest up, head back, and back against pad </li></ul><ul><li>Extend knees and hips until almost full extension </li></ul><ul><li>Slowly return w/ out letting resistance rest </li></ul><ul><li>-Avoid locking knees </li></ul>
  6. 6. <ul><li>DB Front Lunge: Quads Glutes, Hamstrings </li></ul><ul><li>Feet shoulder width apart, DB in each hand </li></ul><ul><li>Torso vertical, take large step </li></ul><ul><li>When foot lands on floor move body more downward than forward until rear leg almost touches floor </li></ul><ul><li>Return in same pathway </li></ul><ul><li>-Avoid swinging DBs </li></ul><ul><li>-Keep flat back and neutral spine </li></ul><ul><li>-Push heel through ground </li></ul>
  7. 7. <ul><li>DB Reverse Lunge: Quads, Glutes, Hamstrings </li></ul><ul><li>Feet shoulder width, DBs at side </li></ul><ul><li>Torso vertical, large step backwards </li></ul><ul><li>Once rear leg reaches floor, move more downward until rear leg is just above floor </li></ul><ul><li>Avoid allowing knee beyond toes </li></ul><ul><li>Return using same pathway </li></ul><ul><li>-Keep flat back, push through ground </li></ul><ul><li>-Avoid swinging DBs </li></ul>
  8. 8. <ul><li>DB Side Lunge: Quad, Glutes, Hamstrings </li></ul><ul><li>Feet shoulder width, hold 2 DBs in front of torso </li></ul><ul><li>Torso vertical, take large step to side at about 45 degrees </li></ul><ul><li>When foot makes contact move downward, knee above toes </li></ul><ul><li>Continue until opposite knee is just above floor </li></ul><ul><li>Return in same pathway </li></ul><ul><li>-Keep back flat </li></ul><ul><li>-Avoid leaning forward </li></ul><ul><li>-Avoid swinging DBs </li></ul>
  9. 9. <ul><li>DB Step-Up: Quads, Glutes, Hamstrings </li></ul><ul><li>Choose step so that hip and knee are at 90 degrees </li></ul><ul><li>Stand with one foot on the box with DBs in hands at side </li></ul><ul><li>Keep torso tight, lean slightly forward to initiate movement, lift upward until both feet are on step, minimize rear foot effort </li></ul><ul><li>Return in reverse manner, can alternate legs or can repeat same leg </li></ul><ul><li>-Avoid leaning too far forward during upward phase </li></ul><ul><li>-Do not swing DBs </li></ul>
  10. 10. <ul><li>Romanian Deadlift (RDL): Hamstrings </li></ul><ul><li>Feet shoulder width apart, knees slightly bent, flat back, neutral spine </li></ul><ul><li>Hold bar against thigh with overhand grip </li></ul><ul><li>Press hips slightly backward, allow bar to move downward until slight stretch in hamstring is felt </li></ul><ul><li>Return in same pathway </li></ul><ul><li>-Keep flat back and neutral spine </li></ul><ul><li>-Keep angle of knees fixed </li></ul><ul><li>-Avoid too much weight </li></ul><ul><li>-Push heels through ground </li></ul>
  11. 11. <ul><li>Traditional Deadlift: Quad, Glutes, Hamstrings </li></ul><ul><li>Feet shoulder width, knees bent, back flat, neutral spine </li></ul><ul><li>Bend at waist so torso is at 45 degrees, arms straight/vertical </li></ul><ul><li>Grip bar w/ alternate grip, esp. w/ heavy weight, hands slightly wider than shoulder width </li></ul><ul><li>Use legs to light weight off of floor to knees, keep hips low and chest up, maintain 45 ° </li></ul><ul><li>When weight reaches top of knees, move to upright posture </li></ul><ul><li>Return in reverse manner </li></ul><ul><li>-Keep flat back </li></ul><ul><li>-Avoid raising hips before bar </li></ul>
  12. 12. <ul><li>Seated Leg Curl: Hamstrings </li></ul><ul><li>Adjust machine so that knees line up with axis </li></ul><ul><li>Ankle pad just above heels </li></ul><ul><li>Select resistance </li></ul><ul><li>Back straight, head up, back against pad, grasp handle </li></ul><ul><li>Curl down by flexing at knees until just past 90 degrees </li></ul><ul><li>Slowly return weight w/ out letting resistance rest </li></ul>
  13. 13. <ul><li>Leg Extension: Quads </li></ul><ul><li>Adjust back pad so that knees align with axis </li></ul><ul><li>Leg pad just above ankles </li></ul><ul><li>Adjust start position so that knees are at 90 degrees </li></ul><ul><li>Select resistance </li></ul><ul><li>Back straight, head up, grasp handle, (buckle belt) </li></ul><ul><li>Extend knees slowly until fully extended </li></ul><ul><li>Return slowly with out letting weight rest </li></ul>
  14. 14. <ul><li>Seated Hip AD-duction: Hip AD-ductors </li></ul><ul><li>Adjust so that knees are at 90 degrees and so that there is a slight stretch in inner thigh </li></ul><ul><li>Select resistance </li></ul><ul><li>Hold handles, slowly draw pads inward w/ knees until they touch </li></ul><ul><li>Slowly return with out letting weight rest </li></ul>
  15. 15. <ul><li>Seated Hip AB-duction: Hip AB-ductors </li></ul><ul><li>Adjust so that knees are at 90 degrees, with knees out in front </li></ul><ul><li>Select resistance </li></ul><ul><li>Hold handles and slowly draw knees outward as far as possible </li></ul><ul><li>Slowly return to start position without letting weight rest </li></ul>
  16. 16. <ul><li>Standing Calf Raise: Gastrocnemius </li></ul><ul><li>Stand with one leg on a platform, holding DB in hand on same side as leg </li></ul><ul><li>Keep body upright </li></ul><ul><li>Keep knee of weighted leg straight, keep ankle flexed in down position </li></ul><ul><li>Rise upward by extended fully at ankle </li></ul><ul><li>Return in reverse manner </li></ul><ul><li>-Maintain upright body posture </li></ul><ul><li>-Fully extend ankle </li></ul><ul><li>Avoid bouncing in bottom position </li></ul><ul><li>-To work soleus do the same seated with hip and knees at 90 degrees w/ weight plate on thighs </li></ul>
  17. 17. <ul><li>Images provides by: Essentials of Strength Training and Conditioning, 2 nd ed. </li></ul>
  18. 18. Quiz #3 Take out a blank sheet of paper, put your name on it, and number it 1-10