You can get an effective lower body workout without a gym or very little equipment.
A successful strength training program does not require heavy amounts of weights and industrial size equipment to get results. Instead, you can produce substantial resistance levels to build muscle and burn fat using lighter weights, resistance bands, and body weight. All you need is an effective workout plan.
Below are 8-lower body exercises that will get you chiseled and toned using light equipment and your body weight.
Here is base some rules to help guide you:
Use compound movements.
We incorporate compound movements in our routines to assist in building strength faster and more effectively.
Compound movements allow muscles to work in tandem, giving our muscles more stimulated growth.
We will perform compound exercises that combine two or more activities into one overall repetition to stimulate even more muscles in our workout programs. (For example, a dumbbell forward lunges to shoulder presses).
We should use adequate resistance to work our muscle(s) enough to fatigue and prevent us from continuing.
Fatiguing the targeted muscles rapidly while maintaining proper form is our best opportunity to obtain growth.
Keep your rest period short.
National Academy of Sports Medicine (NASM) says that muscular endurance and stabilization adaptations grow from shorter rest periods, from 0–90 seconds.
We will require more extended rest periods if needed based on our fitness capacity.
NASM says that muscle building (hypertrophy) improves with shorter rest periods, from 0 to 60 seconds. However, load, volume, and fitness level may require more extended rest periods.
We must focus on overloading our weight resistance progressively.
If we have a limited amount of equipment to achieve this, not to worry. Below are examples.
Every week:
Increase the tempo of work time under tension (or TuT). TuT is the amount of time our muscle is under pressure while performing resistance exercises, increasing the length of stress time on the target muscles while working through each movement phase.
Increase the number of reps you perform.
Increase the number of sets of each exercise.
Here are the 8-lower-body exercises to get you started on building the body you have always wanted.
SUMO SQUAT: Quadriceps, hip abductors, hamstrings, hip flexors, glutes, calves, erector spinae of the lower back
Level: Intermediate
Equipment Needed: Dumbbells or kettlebells.
GOOD MORNINGS: Hamstrings, back, glutes, and core.
Level: Intermediate
Equipment Needed: Two dumbbells or a resistance band.
STATIONARY LUNGE: Quads, hamstrings, glutes, hips, and calves.
Level: Beginner
Equipment Needed: Two dumbbells or no weights.
SIDESTEP SQUAT: Quadriceps, hip adductors, and gluteus maximus.
Level: Beginner
Equipment Needed: Two dumbbells or no weights.
DB DEADLIFTS: Full body hamstrings, quadriceps, glutes, lower back muscles, erector spinae, core, abs, shoulders trapezius, and upper back
Level: Intermediate
Equipment Needed: Two Dumbbells or a resistance band.
CALF EXERCISES FOR BEGINNER
STANDING DOUBLE-LEG CALF RAISES: Gastrocnemius
Level: Beginner
Equipment Needed: One, or two dumbbells, one or two kettlebells, or no weights.
UNILATERAL STANDING BENT KNEE CALF RAISE: Gastrocnemius and soleus.
Level: Intermediate
Equipment Needed: One, or two dumbbells, one or two kettlebells, or no weight.
STANDING CALF RAISE ON ELEVATED SURFACE: Gastrocnemius
Level: Beginner
Equipment Needed: One, or two dumbbells, one or two kettlebells, or no weights.
CARIOCA AGILITY LADDER DRILL: Gluteus medius, gluteus maximus, quadriceps, hamstrings, gastrocnemius, and soleus.
Level: Intermediate.
Equipment Needed: Agility ladder.
3×12 reps | Sumo Squat
3×10 reps | Good Mornings
3×12 reps | Stationary Lunge
3×12 reps | Sidestep Squat
3×12 reps | Standing Double-Leg Calf Raises
3×12 reps | Unilateral Standing Bent Knee Calf Raise
3×12 reps | Standing Calf Raise on Elevated Surface
Agility rill |Run the ladder X3
