per week. The best way to avoid over straining your muscles is to focus only on either the
upper body or lower body in one session.
Here is a compilation of the best muscle building exercises for your lower body:
Deadlift:
Body Position – Provide a solid base by placing your feet marginally further
apart than your shoulders. The bar of the weights needs to be resting across the balls of
your feet. Look straight forward and squat. Make sure you keep your back straight to
avoid injury. Position your hands a little wider than your feet, and firmly hold the bar
with both hands.
The Lift – Keep your back and arms completely straight and lift the bar. Your
aim is to work your leg muscles – which will be providing the power. If you feel pressure
and pain in your back, your technique is incorrect. If your back is not completely straight
you risk damaging your disks. When you have achieved an upright position, raise the bar
up from the shoulders and the lift is complete.
Completion – Use precision and control to return the weights to the floor. Your
back should be rigid, and you should use your hips and knees to lower your body.
Squats:
Body Position – Firstly, you should position the bar of the weights approximately
3 inches lower than the highest point of your trapezius. Back up to the bar, and provide a
solid base by placing your feet marginally further apart than your shoulders. Place your
hands on the bar at a comfortable distance apart.
The Lift – It is critical to look straight when you do this exercise, because shifting
your focus can lead to a nasty fall. Your torso should be rigid, and you should bend your
knees to lower your body.
Completion – Use precision and control to rise from your knee bend into the
standing position again. Your hips and knees should be extended, and your focus should
be on controlling the bar’s motion.
Lunges:
Body Position – Take a stride, maintain the position, and move your feet slightly
further apart. A straight line should form between your front knee and front foot. To use
this exercise to its fullest extent, add dumbbells in both hands.
Movement – Bend your front knee thus lowering your back knee towards the
floor. Avoid the temptation to lean forward by focusing straight in front, and keeping
your chin up.
Completion – Straighten your legs and return to your original position. You
should tightly squeeze your buttocks and use your abdominal muscles and lower back
muscles to keep your upper body rigid.
Leg Press:
Body Position – Use the leg press machine for this exercise. Sit comfortably in
the seat with your back straight. Place your feet a little more than shoulder width apart,
and stabilize them by using the footpad provided. Ensure that your legs form an angle of
around 100 degrees before you begin.
Movement – Use your heels to push off from the footpad and straighten your legs
without locking them. If you use the balls of your feet instead of your heels, you will risk
injury.
Completion – Restore your legs to their original position by using a carefully
controlled, gradual motion.
Calf Raises:
Body Position – If your intention is to use a calf raise machine, put your feet on
the pads provided, and position your shoulders properly with the shoulder pads. If you are
using free weights, hold them securely and put your toes on the edge of your block.
Movement – Using the balls of your feet, carefully move your body in an
upwards direction. Keep your knees straight, and use the motion provided by your ankle.
Completion: Using precision and control lower your body until your heels are
only slightly elevated from the floor.
Leg Extension:
Body Position – Use the leg curl machine for this exercise. Seat yourself and
place your legs over the bar which will lie in a resting position behind your knees -
forming a 90 degree angle. Tuck your feet behind the other padded bar which should lie
over your ankles. Remember that the height of this second bar will determine how far you
are moving the weight. Further down = more valuable muscle mass.
Movement – Extend your legs in a kicking motion without locking your knees.
Your calf muscles and the floor should be parallel.
Completion – Return your legs to their original position using a fluid, controlled
movement with no jerking. Lowering the weight is as important as elevated in to build
your muscle mass.
