Lower Body exercises are mostly compound exercises involving large muscle groups of the legs, glutes and lower back. It mainly involves working on your quadriceps, hamstrings, adductor magnus, glutes, erector spinae, gastrocnemius and soleus. But proper form and posture is very much vital . If not done properly, these exercises may lead to permanent or long term injury of the spine and the back.
Keeping the feet at approximately shoulder width apart, your toes are pointing forward or slightly outward, and the barbell is at the midpoint of your foot.
Bend over and grab the bar with a shoulder-width grip. Bend your knees and push the hips backwards and sit back as if you are sitting on a stool, while you reach down to grab onto the barbell.
Keep the feet wide apart by 3 feet, and pointing diagonally outward at about 30 to 45 degrees.
Hold a dumbbell with both hands and position the dumbbell in front of your thighs, with your arms fully extended.
Exhale and flex your knees and bring the lever until it touches the back of your thighs.
Inhale as you lower the lever to the starting position.
Repeat for desired number of repetitions.
Keep the movement slow. The lowering of the lever should be well controlled. Don’t allow your hips to rise off the bench.
Engage the quadriceps in the process and keep the torso at 90 degree to the legs. Do not lock the knees at the time of extension of legs.
