What are the best lower body exercises?
A lot depends on your goals, injury history, experience, and other factors. I always recommend clients take advantage of the free 1 on 1 Consultation. This gives us the information we need to design a program specific to your needs.
Goals
You will have to get clear on your goals. We don’t need anything too complicated when it comes to getting results for general fitness. That makes up 95% of our clients. The basics work!
Some of you might have more specific goals like better glutes or calf muscles. We can create specialized programs for this. You will still have to master the basics before the specialized exercises provide benefits.
Injury History
The majority of our clients are coming to us with some form of injury. They know we offer individualized attention that other places in Williamsburg can not provide. If you have knee, ankle, or any other lower body injuries, this must be taken into consideration. In most cases, we can still do something that will allow you to safely improve.
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Experience Level
We have levels for everyone from beginner to advanced. Take advantage of the free personal training consultation so we can learn more about your goals and experience level. Text “FREE Consult” to 757 589 7028 for more information.
Top Movement Patterns/Exercises
I like to break lower body exercise into these categories…
Squat/Quad Dominant Exercises
We have so many variations based on your fitness level and injuries. A few examples…
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Bodyweight squats, and a million variations of this!
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Goblet squats holding dumbbell or kettlebell
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TRX squats – great for those with knee issues, lack balance, tight hips, or carrying extra weight
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Landmine squats – a great way to load squats without pressure on the spine
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Barbell squats – for those more advanced. Have proven they can do the other variations
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Heel elevated squats
…….we have a ton of variations.
Hip Hinge/Hamstring and Glute Dominant Exercises
A million exercises in this category! Deadlifts with kettlebell, hex bar, or maybe even a straight barbell. RDLs. Single leg Rdl’s. Hip thrust. Different variations on the sled.
For those who are beginners we might focus more on bridges or change the range of motion for the deadlifts. We assess your hip mobility to see what exercises can be done safely.
Inner and Outer Thighs/Abduction and Adduction
Lots of lateral squat variations, side walks, band walks, and these muscles are also worked on the basics.
Calf Exercises Along With Accessory Movements
From basic raises for calves to tibialis anterior work. Might be specific ankle rehab work for some. Tons of options.
Is Running a Lower Body Exercise?
I do not consider it strength work unless it’s sprints. Of course, take someone who has done nothing at all, and you might see some strength benefits. But why would you have someone who has done nothing at all and have them start running? The injuries will pop up quick if you do this without strength work!
Best Way to Get Started?
Would you like for us to design a program specific to your needs? Send a text to 757 589 7028 or email [email protected] for more information.