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Lower Body Exercises

Check out our lower body exercises and workouts to improve your strength as well as tone muscle and prevent injury. From Quads to Calves, get our FREE workout advice and tips now.

If you are looking for lower body exercises and workouts that ensure you a selection of exercises to tone and build muscle, check out netfit. Remember these simple points :

  • Avoid adaptation; don't allow your body to get used to your workout routines
  • Quality sessions, with ample rest between them, don't train sore muscles
  • Fuel your body, plenty of protein throughout the day to build muscle tissue
  • Keep a log and keep your sessions regular. Consistency is the key

This session is designed to work all the major muscle groups of the lower body, aim to do the exercises after a proper warm-up and stretch.
The weights that you use, should reflect on your current strength levels, for safety reasons, start with a light weight establishing good technique before increasing gradually.

leg extensions

Seated leg extension machine - Quads

Keeping your back firmly into machine, place your feet under the foot pad, about shoulder width apart, just above your ankle level.

As you develop your leg strength, aim to work for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg for 4 - 8 reps.

calf machine

Calf machine

Most modern gyms will have a calf machine, if not that use either a Smith Machine or Barbell across your shoulders.

Stand straight with the balls of your feet on the platform, with the shoulder weight cushions comfortably placed on your shoulders, - avoid being bent up, or straining to reach the supports.

Lift and lower slowly for 2 - 3 sets of 10 - 12 reps working for a full range.

cable adductor

Cable adductor & abductor pulls- Inner / Outer Thighs

Aim for 2 sets of 10 - 12 reps with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors.

Repeat on the other leg. Count the number of reps that you can do, in order to gauge the difference if any in strength in each leg.

leg press

Leg Press Quadriceps

There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart.

Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.

hamstring curl

Hamstring Curl Machine

Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most people's hamstrings will tend to be tight, and can easily be damaged.

Aim for 2 - 3 sets of 10 - 12 reps, using a light weight for your first set.


Glutes / Hip Flexor Cable Pull

Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley.

Aim to keep your legs and back straight throughout the exercise, to help isolate the gluts, holding a secure object for balance.

Work for 2 sets of 10 - 12 reps, on each leg - facing forward (gluts) and rearward (hip flexors).

complete lower body

Complete Lower Body

A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.

Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement.

adductor machine

Adductor Machine

Aim to keep your legs and back in contact with the machine at all times.

Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners.

It may be useful to warm up your muscles with a lightweight prior to your training weight.

Aim for 2 sets 0f 10 - 12 reps with a suitable weight.

Remember you do not have to do all the above exercises, aim to build up both the weights, sets and reps gradually. Adjust your program to suit your own fitness level, as well as the equipment you have available to use. You can also check out these pages for more information : fitness training and exercise programs

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