Last Updated on December 1, 2017 by MarcyPro
Making sure that you’re lower body is evened out.
Lower body workouts can be excruciating. That’s really no wonder, as your legs and glutes are pretty large muscles. Because they are so big, they can not only generate a lot of force but also need heavy weight resistance to make sure they get whipped into shape.
But sometimes people focus too much on specific exercises such as squats that can neglect other parts of their lower bodies. Therefore, we’ve come up with some excellent lower body exercises that can even out your quads, hamstrings, glutes, and calves.
#1 Straight Leg Deadlifts
Stand with your feet shoulder width apart, and hold a barbell in an alternating grip (one palm facing up, one palm down) and hold it in front of your thighs.
Bend your upper body forward at your waist, while keeping your back straight. Gradually lower the bar towards your feet until you feel a good stretch within your hamstrings (approximately ankle height).
Raise your upper body back up and return the bar to its position in front of your thighs. Make sure to extend your hips forward as you raise yourself back up.
Do 10, 12, then 14 reps and repeat for a total of 3 sets.
#2 Walking Dumbbell Lunges
Targets: Quads, Glutes
Stand with your feet approximately hip-width apart, and hold weights (dumbbells or kettlebells) at your sides with your palms facing inwards.
Bend forward into a lunge by moving one leg out in front of your body, so that both knees are bent at 90-degree angles. Keep your back knee slightly above the floor and make sure that your front knee is aligned with your front foot.
Repeat this same movement with your opposite leg as you move it forward in turn, and keep alternating legs.
Perform 20 reps per leg for 4 sets total.
#3 Leg Curls
Targets: Hamstrings, Calves
Lie facing downwards upon a leg-curl machine bench, and grasp the handles firmly. Be sure to place the lower portion of your calves underneath the roller bar.
Now curl the bar upwards so that it almost touches your glutes. Be sure to focus on contracting your hamstrings as you lift, and also make sure that your movement is gradual as opposed to swinging.
Return the bar to the starting position but keep constant tension on your hamstrings and calves.
Perform 10, 14, and then 16 reps for 3 sets total.
#4 Butt Blasters
Slide your body onto the butt blaster machine bench, and make sure that your forearms and knees fit snugly against the bench pads.
Kick one of your feet backwards so that the bottom of it is firmly planted against the weight platform, and grasp the machine’s handles with your hands.
Making sure to keep your back parallel to the floor, push the platform back in a controlled movement. Contract your glute and hold for one count, then draw your rear leg back in as you lower the platform. Also make sure to keep your hips squared to the bench in order to avoid any uneven movements.
Perform a total of 3 sets of 10 – 12 reps each.
#5 Smith Machine Half Squats
Targets: Quads, Glutes
Stand with your feet shoulder-width apart and place the Smith machine’s bar across the mid-portion of your trapezius muscles. Grasp the bar in an overhand grip.
Gradually lower your body by squatting down while bending at the knees. Push your glutes outwards and keep your back as straight as you can, with your face aimed forward.
Explode back upwards utilizing your quads and glutes as you bring your hips back forward.
Perform 10 – 12 reps for 4 sets total.
Lower Body Love
Remember, it’s always a good idea to not skip leg day. This solid leg workout can ensure that your lower body is not only fit and toned, but also balanced and perfectly symmetrical.