Brought to you by the Department of Kinesiology and Health at Georgia State University.


Lower Body Strength Training Exercises

Squat
Lunge
Leg Extension
Leg Curl
Hip Abduction
Hip Adduction
Calf Raise


Squat

Prime Movers/Muscle worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the muscles on the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: Squat Rack

Beginning Position:

For added safety it is recommended that a securely fastened weight belt be worn around the waist (specifically the low back) whenever squatting exercises are performed.

Downward Movement Phase:

Upward Movement Phase:

Return to the downward movement phase instructions and repeat the same movement.


Lunge

Prime Movers/Muscles Worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the muscles on the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: None Required, Can be done with body weight or hand-held weights

Beginning Position:

Downward Movement Phase:

Upward Movement Phase:

You are now in the beginning phase and can repeat the movement with the left foot forward


Leg Extension

Prime Movers/Muscle worked: Quadriceps (the muscles on the front of the upper leg)

Machine: Leg extension

Beginning Position:

Upward Movement Phase: 

Downward Movement Phase:


Leg Curl

Prime Movers/Muscles worked: Hamstrings (the muscles on the back of the upper leg)

Machine: Leg curl (hamstring curl) Leg curl machines can be supine (lying on your stomach to do the exercise) or upright (seated with back supported) depending on the equipment available. Both are described below.

SUPINE MACHINE

Beginning Position

Upward Movement Phase: 

Downward Movement Phase:

SEATED UPRIGHT MACHINE

Beginning Position:

Downward Movement Phase:

Upward Movement Phase:


Hip Abduction

Prime Movers/Muscles worked: gluteus medius

Machine: Hip abduction

Beginning Position:

Outward Movement Phase: 

Inward Movement Phase:


Hip Adduction

Prime Movers/Muscles worked: inner thigh (hip adductors)

Machine: Hip Adduction

Beginning Position:

Inward Movement Phase: 

Outward Movement Phase:


Calf Raise

Prime Movers/Muscles Worked: Gastrocnemius (calf muscle), Soleus (under the calf muscle)

Machine: Seated Calf Raise or Upright Calf Raise with Body Weight

Seated Calf Raise

Beginning Position:

Downward Movement Phase: 

Upward Movement Phase: 

Upright Calf Raise with Body Weight

Beginning Position: 

Upward Movement Phase: 

Downward Movement Phase:


Go to The Exercise and Physical Fitness Home Page

The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This project was created by J. Andrew Doyle, PhD, and was last modified on: August 01, 1997.