Lower Body Workout and What You Need to Know - FitNOW Club

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February 15, 2020

In general, you will find people who absolutely love Leg Day and others who dread it so much that they substitute it with a Cardio Day. These people are very easy to spot because their upper body will be disproportional to their lower body. Working out your lower body as hard as your upper body is for more than aesthetics, it also plays an important functional role in movement patterns and muscle group relationships. Having a top-heavy physique is bad news on a neuromuscular level because you’re setting yourself up for overcompensation issues that may lead to injury. We will talk about what to include in a lower body workout and some of the benefits.

Developing your lower body will not only improve your overall fitness performance but you’ll notice a difference in your day-to-day life as well. Functional movement patterns will improve thereby protecting you from injury.

What to Include in a Lower Body Workout

The following are the muscle groups and exercises that you’ll want to target during Leg Day:

Quadriceps

• Barbell Back Squats
• Barbell Front Squats
• Leg Press

Hamstrings

• Glute Ham Raise
• Romanian Deadlift
• Lying Leg Curl

Calves

• Standing Calf Raise
• Seated Calf Press
• Feet Turned Out Standing Press

Adductors

• Seated Adductor Machine
• Standing Cable Lateral Pull-ins

Abductors

• Seated Abductor Machine
• Standing Cable Lateral Leg Raises

Beginner’s Leg Day Workout

Barbell Back Squats

• 3 sets of 12 to 15 repetitions

Lying Leg Curl

• 3 x 12-15

Seated Calf Press

• 3 x 20-30

Seated Adductor Machine

• 2 x 12-15

Seated Abductor Machine

• 2 x 12-15

Advanced Leg Day Workout

Deep Barbell Back Squats

• 4 sets of 8 to 12 repetitions

Leg Press

• 2 x 12-5

Romanian Deadlifts

• 4 x 8-12

Lying Leg Curl

• 2 x 12-15

Standing Calf Raise

• 3 x 25-50

Seated Calf Press

• 3 x 25-50

Standing Cable Lateral Leg Raises

• 3 x 12-15

Standing Cable Lateral Pull-ins

• 3 x 12-15

Tips for Success

Make Time to Stretch

• Stretching is one of the most overlooked aspects of fitness, with an emphasis on the lower body. Stretching will quicken your recovery time, reduce muscle tightness, and prevent injury, ensuring you’re able to perform at your best for each workout.

Perfect Your Form

• Too many guys let their egos take charge in the gym. This will set you up for failure and injury. Take time to perfect your movements. Learn the form and posture from start to finish. Obsess over your performance with light weight. Once you perfect your form, then you should start stacking the plates. Upper body workout is just as important as lower body workout. Here's the link to Upper Body Workout article. 

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REFERENCES

  1. André Martorelli, Martim Bottaro, Amilton Vieira, Valdinar Rocha-Júnior, Eduardo Cadore, Jonato Prestes, Dale Wagner, Saulo Martorelli – Neuromuscular and Blood Lactate Responses to Squat Power Training with different Rest Intervals Between Sets J Sports Sci Med. 2015 June; 14(2): 269–275. Published online 2015 May 8.
  2. José Luis Maté-Muñoz, Antonio J. Antón Monroy, Pablo Jodra Jiménez, Manuel V. Garnacho-Castaño – Effects of Instability Versus Traditional Resistance Training on Strength Power and Velocity in Untrained Men. J Sports Sci Med. 2014 September; 13(3): 460–468. Published online 2014 September 1.
  3. Todd C. Shoepe, David A. Ramirez, Robert J. Rovetti, David R. Kohler, Hawley C. Almstedt The Effects of 24 weeks of Resistance Training with Simultaneous Elastic and Free Weight Loading on Muscular Performance of Novice Lifters. J Hum Kinet. 2011 September; 29: 93–106. Published online 2011 October 4. doi: 10.2478/v10078-011-0043-8.

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