Top 5 Lower Body Exercises

Staying in shape is a challenge all on its own. But when you are trying to target specific parts of your body, finding those exercises and learning how to do them is just another obstacle that can dissuade you from performing said exercises. Here are the top 5 best lower body exercises you can do to help get you in shape.

Top 5 Lower Body Exercises
  1. Squat Jumps: This exercise works your quadriceps, calf muscles, and glutes. You start off by standing in an upright position, legs are shoulder-width apart. You begin by bending into a full squat. Make sure your knees do not go in front of your toes, in order to accomplish this, your back must be completely straight and not hunched, and have your butt reach back as far as possible, as if sitting in a chair. Once you come all the way down, your fingertips should touch the ground, you then explode up high into a jump. Upon landing, dive right back into a squat with pausing. If you do 3 sets of 15, you will sure have some in shape legs.
  2. Calf Raises: This is an easy workout you can do at home. All you have to do is find a step (on a set of stairs somewhere) and have the back of your feet hanging off of the edge. Use the balls of your feet and calf muscles to raise you on your toes and come back down after a couple of seconds. But, when coming down, keep the heels of your feet continuing down until you feel a stretch in your lower calf muscles. Then repeat for 3 sets of 30. Trust me, your calf muscles will be burning tomorrow.
  3. Wall Squats: An oldie but goodie! Find a wall, get your stopwatch ready, and prepare to feel the burn those quad muscles. Start off by having your back lean against the wall, then sink down with your back still on the wall, as if sitting in an imaginary seat. Be sure that your legs form a perfect 90 degree angle to get the full effect. Remember, you are only cheating yourself if you do not perform this at 100%. If you need to, start off light by only holding this position for 30 seconds. Try and work your way up to 3 sets for 1 minute each.
  4. High Knee Step-Ups: Find a bench that is stable and you are able to step up on. Start off with your right leg. At a fast-pace, quickly step up with your right leg and drive your left knee up towards your chest and come down on your left leg. Then switch legs the next time you go up.
  5. Full Plank with Leg Lifts: Begin by starting in a full plank position. On the ground, have your hands underneath your shoulders, spine fully extended, and you are on the balls of your feet. Your spine should not be curved at all, you should have a strong core, your butt is down, and you are level. Next, add a leg lift, keep your leg completely straight and lift it up towards the ceiling and bring it back down, slowly. Switch legs, and continue for 45 seconds, with 2 sets.

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