Lower Body Exercises

Lower Body Exercises: The following lists some of the best dumbbell exercises and machine and barbell exercises for the lower body. You may also need a stability ball or step box.

Dumbbell Squats

Stand with your feet shoulder width apart and feet pointing straight ahead. Hold a dumbbell in each hand, arms by your sides. Draw your belly button in and lower down until your upper thighs are parallel to the ground. Slowly repeat to starting position and repeat.

Step Ups

Stand in front of a step box or secure platform. Stand with feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each hand. Draw belly button in. Step onto the box and maintain balance on one leg. Slowly step off the box or platform back to start. Repeat with other leg. This can be performed from the side and by rotating onto the box.

Split Squats

Stand with your feet far apart, one foot in front of the other. Feet should be pointing straight ahead. Hold a dumbbell in each hand. Draw your belly button in. Lower down by bending your knees until your back knee is almost touching the ground. Keep your torso straight and make sure your front knee is pointing in the same direction as your foot. Slowly return back to standing, squeezing your buttocks on the front leg. Repeat.

Dumbbell Lunge

Stand with your feet about shoulder width. Feet should be pointing straight ahead. Hold a dumbbell in each hand. Draw your belly button in. Take a big step forward and lower down into a lunge until your front leg is almost parallel to the ground. Keep your torso straight and make sure your front knee is pointing in the same direction as your foot. Slowly return back to standing by pushing off of the front leg and squeezing your glutes. Repeat.

Standing Calf Raise

Stand with one foot on the platform and hold a dumbbell in one hand. Use opposite hand to support yourself by holding onto a wall or object. Draw your belly button in. Rise up on the toes completely flexing your toes. Keep your knees straight throughout the movement. Slowly lower down to where the heal of your foot is slightly lower than the platform and repeat.

Seated Calf Raise

Sit with your feet on block and toes pointing straight ahead. Place a dumbbell on your thigh near your knees supporting it with your hands. You can also use a barbell. Draw your belly button in. Flex your toes completely contracting the calf muscles and lifting your knees up. Slowly lower down to where the heal of your foot is slightly lower than the block and repeat.

Barbell Squats

Stand with your feet shoulder width apart and feet pointing straight ahead. Hold a barbell above shoulders behind neck. Position your hands slightly wider than shoulder width apart with elbows back. Draw your belly button in. Lower down into a squat until your thighs are parallel to the floor. Slowly return back to standing squeezing your buttocks and repeat.

Stiff Legged Deadlifts

Stand with your feet shoulder width apart and barbell placed in front of your feet. Feet should be pointing straight ahead. Draw your belly button in. Bend down towards the ground by bending at the waist and keep the legs as straight as possible. Grab the barbell with an overhand grip and slowly rise up keeping the bar close to your body. Make sure to keep your belly drawn in, and back slightly arched. Slowly return back down by bending at the waist but don't place the bar back on the ground.

Leg Press

Sit in a leg press machine with back supported against the backrest. Place feet shoulder width apart and pointing straight. Draw your belly button in. Release the safety bar. Slowly lower the weight until your thighs are almost touching your torse and never lift the back off of the backrest. Note: If you can't go down that far without sacrificing form, decrease the amount of weight. Contract your buttocks and slowly push the weight through the heels extending your knees.

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New lower body exercises are added frequently so come back and visit again.