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:

• Begin by placing the straight bar on the rack just below shoulder level
• Once the proper weights have been added, be sure to put a collar on each side of the bar to hold weights in place
• Step under the bar, making sure it rests on the area just below the base of your neck and between the shoulders (find the most comfortable spot)
• Place your hands around the bar on either side of your shoulders in a position that feels comfortable to you
• Place one foot in front of your upper body and one behind before lifting the bar of of the rack
• Once the bar has been removed, position your feet so they are shoulder-width apart
• Toes should point in the same direction as your knees
• The upper body should be straight and erect with head facing forward
• Abdominals should be slightly contracted to assist in keeping the back straight

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:

• Make sure to look forward and inhale during the entire movement
• Keeping both feet firmly on the floor begin lowering your body while bending at the hips (3-4 count) and forcing your buttocks out behind you
• Immediately after initiating the bend at the hips begin bending at the knees to lower your body toward the ground
• Make sure your knees do not pass over the front of your toes, if this occurs add more bending at the hip (It should look similar to a sitting movement)
• Concentrate on keeping your back perfectly straight and not leaning forward
• Lower your body until your upper leg becomes parallel to the floor

Upward Movement Phase:

• Make sure to look forward during the entire movement
• Keep both feet firmly on the floor and exhale during this phase
• Press into the floor evenly with both feet and straighten the legs in a smooth, controlled motion (3-4 count) making sure to keep your back straight
• Be sure to keep a slight bend in the knees at all times to avoid "locking" your knees

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:

• Feet shoulder width apart with toes pointing forward
• Upper body erect, head facing forward with arms down at the side

Downward Movement Phase:

• With the right foot take a large step forward while keeping the left foot in place
• The right foot should be placed far enough forward that the knee does not pass over the front of the foot during this exercise
• Once the right foot is firmly on the floor lower the upper body by bending at the right knee (3-4 count) until the upper leg is parallel to the floor
• While bending at the right knee the left foot remains in place by shifting your weight to the left toes
• The left knee should bend slightly to assist in lowering the body but should not touch the floor

Upward Movement Phase:

• Push with the right foot into the floor in an upward and backward direction (3-4 count) in order to raise the body into an erect posture
• Be careful to maintain a smooth, controlled movement while returning to the starting position to avoid losing your balance

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:

• Place proper resistance on the weight stack
• Assume a sitting position on the machine
• Place ankles of both legs behind leg bar so that the bar is in contact with the leg just above the foot
• Align knees with the axis of the machine
• Grasp handles (or seat) located on the side of the seat
• Keep upper body straight and supported by the machines back support
• Keep back flat against back support pad

Upward Movement Phase: 

• Lift the legs/feet so that they are straight out in front of you
• Lift weight slowly and under control (3-4 count)
• Maintain proper alignment with back supported during all phases
• Remain seated throughout exercise
• Exhale while lifting or at the sticking point

Downward Movement Phase:

• Lower weight slowly (3-4 count) and under control to starting position without allowing the weight stack to rest
• Remain seated and continue to have back supported

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.

Beginning Position: 

• Place proper resistance on machine
• Lie with stomach against bench
• Position body so that hips and chest are flat against the bench
• Place ankles under leg pad with pad just above the heel
• Place knees so that they are just off the bench
• Align knees with the axis of the machine
• Grasp handles with hands

Upward Movement Phase: 

• Maintain body position on bench and leg pad
• Keep hips and chest in contact with bench
• Flex the knees so that heels come toward the buttocks
• Heels and leg pad should come as close as possible to the buttocks
• Raise the weight slowly (3-4 count) and under control
• Exhale on lift

Downward Movement Phase:

• Maintain body position with back supported
• Slowly lower (3-4 count) the leg bar to the starting position under control
• Keep weight stack from resting against unused stack of weights
• Inhale during downward movement phase

Beginning Position:

• Place proper resistance on the machine
• Sit on machine with knees aligned with the axis of the machine
• Adjust back support so that it is supporting the back
• Adjust leg bar so that the feet are on top of the pad and the pad is just above the heels on the leg
• Lower the bar near thighs so that it is against the thighs
• Grasp hand bars on thigh pad

Downward Movement Phase:

• Maintain body position on the seat and keep back supported
• Flex knees so that heels come under the seat and as close to the seat as possible
• Press the weight slowly (3-4 count) and under control
• Exhale during upward movement

Upward Movement Phase:

• Maintain body position with back supported
• Allow weight to return to starting position under control and slowly (3-4 count)
• Inhale during recovery phase

Hip Abduction

Prime Movers/Muscles worked: gluteus medius

Machine: Hip abduction

Beginning Position:

• Adjust the lever on the side of the machine so that the movement arms are together
• Select the proper resistance/weight
• Sit on the seat and keep the back supported the back bench
• Place the legs against the thigh pad
• Lightly grasp the handles located on the side of the machine

Outward Movement Phase: 

• Press the legs outward against the thigh pad so that the legs are as far apart as possible

Inward Movement Phase:

• Once the legs have reached their maximal point, allow the weight to return to the starting position under control

Hip Adduction

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

Machine: Hip Adduction

Beginning Position:

• Sit on the machine and allow back to be supported by the pad
• Select the proper resistance
• Place legs on arm movements
• Adjust the lever on the side of the machine so that the movement arms are as far as possible with the legs on the movement arms
• Place legs against the thigh pads with the inner thigh against the pads

Inward Movement Phase: 

• Bring the legs together as close as possible by pushing the legs together

Outward Movement Phase:

• Allow the weight to return to the starting position under control

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

Beginning Position:

• Place the proper resistance on the machine
• Sit down and place the ball of the foot on the platform making sure to allow for full movement of the foot
• Lift heels and remove safety lever

Downward Movement Phase: 

• Lower the weight (3-4 count) by dropping the heels as low as possible and keeping the ball of the foot in constant contact with the platform

Upward Movement Phase: 

• Push with the ball of the foot into the platform and lift the heels as high as possible (3-4 count)
• Repeat the movement in a smooth, controlled motion

Beginning Position: 

• Stand erect with ball of foot positioned on a stable elevated surface (stair or ledge)

Upward Movement Phase: 

• Keep the body straight
• Press with the ball of the foot and lift the heels as high as possible (3-4 count)

Downward Movement Phase:

• Keep the body straight and lower the heels (3-4 count) as far down as possible while keeping the balls of the foot in contact with the ground
• Repeat the movement in a smooth, controlled motion without rocking the body forward and backward

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.