As you go about your strength training routine, there’s no question that one area of the body you’ll definitely want to work on is the lower body. Having a firm, tight, and powerful lower body is one of the most attractive things you can do and the following moves will accomplish just that.
Remember that lower body training does tend to be slightly more intense than upper body training so you’ll want to ensure that you have proper rest time scheduled after completing each session.
The great news however is that since these workouts are more intense, they will really help to rev up your metabolic rate and allow you to burn a maximum amount of fat at the exact same time.
Let’s take a quick look at the five must-have movements that you need to include in your workout routines today.
When it comes to the lower body, squats are easily named ‘king’ of all movements. They’re going to work every single muscle in the legs as well as work the core while you maintain balance and control.
When performing your squats the key is to make sure that you’re going down as low as you possibly can go otherwise you’re not going to be fully utilizing all the benefits that this exercise has to offer.
It’s only when you get down to the very bottom portion of the exercises that the glutes will start firing maximally so if having a tight behind is one of your goals, this is something that you must be sure to do.
Second, another very good movement to firm up the back side of the legs are split squats. Split squats are also nice since they are going to work your balance and agility as well, so you can rest assured the abs will get a full workout at the same time.
To perform this exercise you’re just going to place one foot up on a bench or chair behind you and holding a pair of dumbbells at your side, begin to bend the supporting leg to lower yourself down to the ground.
Pause when the back knee is almost touching the floor and then press back up again using all the power in the supportive leg.
Walking lunges are a movement that many people have a love-hate relationship with. They’re definitely going to put your body to the challenge but all the while, provide absolutely fantastic results.
When performing walking lunges be sure to move slowly through the motion so that you can maintain a high amount of tension on the muscles at all times. Keep in mind too that the further away from the standing leg you step to lunge forward, the more you’ll target the hamstrings and the closer you step, the more the focus will be on the quads.
Deadlifts are the next movement that must be discussed that you can consider adding to your lower body workout plan. Deadlifts are commonly performed on opposite days that you do your squat because both movements do tend to be the most intense.
You’ll want to lift as heavy as possible while doing deadlifts since they are a fantastic strength builder and be sure to think of lifting from the hamstring and glute muscles rather than the lower back.
This will ensure you’re targeting the right muscles in the body while also preventing the development of lower back pain.
Single Leg Squats
Finally, you can’t leave out single leg squats. Many people completely overlook this exercise but it makes for a great finisher after any workout session.
Try and do this one without weights at first – you may think it’ll be easy after squatting such a heavy amount but don’t kid yourself. It’s much harder than it looks.
Stand on one leg with the other elevated about a foot or so off the ground (directly in front of you) and then squat all the way down. Once at the bottom, press up, while trying to keep that other leg from touching the floor.
If you can only do one or two of these at first, have some patience. This is one movement that definitely takes some practice but if you work at it, you should be able to build up to a full set of 6-10 reps.
So there you have the top exercises that you should be considering adding to your workout program. You definitely do not need to include them all each and every time, but by making sure two or three are in place you can feel confident you’re doing your part to maximize your lower body training.