Glutes(Hips), Hamstrings and Quadriceps(Thighs), Gastrocnemius and Soleus(Calf) are the major muscle groups of lower body. Strengthening lower body muscles is essential for injury free running, jogging, climbing stairs and many other sports and recreational activities. They help to reduce stress on lower limb joints and bones. Strong glutes will give stability to pelvic. Strong Glutes and hamstrings will give support to lower back while bending forward. Sometimes the reason for lower back pain may be weak glutes. Strong lower body muscles helps us jump higher, walk/run better, lift heavier without causing injuries. Strong hips and leg muscles also improves agility and balance. Working out lower body muscles also helps burn more fat as they are bigger in size. The additional benefit is it improves aesthetic look.
Here is the circuit to build strong lower body muscles without any equipments. You can do them at home or wherever you travel. A pair dumbbell and a stool will be an added benefit.
Circuit to build strong glutes
Squats with side kick
-
Stand with your feet hip-width distance apart.
-
Send your hips back, bend your knees and lower down until the thighs are parallel to the floor.
-
Press through the heels, stand up and lift your right leg out to the side with your toes pointing forward.
-
Lower your right leg, sit back into the squat position and then lift your left leg.
-
Perform 12 reps. 1 right leg lift + 1 left leg lift = 1 rep
Wide squats
-
Stand with feet wider than hip-distance apart and toes turned outward to 10 o’clock and 2 o’clock. Hold a pair of dumbbells at chest level.
-
Send your hips back, bend your knees and lower down until the thighs are parallel to the floor.
-
Press though the heels and stand back up to the starting position.
-
Perform 12 reps.
-
Optional: This exercise can also be performed without dumbbells.
Back Lunges
-
Hold one dumbbell in the right hand at chest level. Step the left foot back, keeping the heel off the floor.
-
Lower the back knee to a 90-degree angle so both knees are bent, and then straighten both legs back to standing.
-
Perform 12 reps on each side.
-
Optional: This exercise can also be performed without dumbbells.
Step ups
-
Place your right foot on a bench, step or sturdy chair.
-
Push off your right foot and step up onto the bench with both feet. Step down with the left foot, keeping the right foot on the bench.
-
Perform 12 reps on each side.
-
Optional: Hold the dumbbells by your sides
Single Leg Deadlift
- Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions.
Dirty dog
-
Come on your fours on the mat. Back Parallel to floor and neck in line with spine
-
Lift your right leg off the floor keeping 90 degree angle in your knee
-
Lift up from sidewards till it reaches in line with waist
-
Bring down keeping the leg off the floor and repeat
-
Perform 12 reps on each side
Donkey Kick
-
On your fours, back parallel and neck in line with spine
-
Raise your leg with knee 90 degree and thighs in line of back, Foot facing the ceiling
-
Raise the leg towards the ceiling initiating the movement form Hip joint
-
Perform 12 reps on each side
Calf Raises
- Stand on the edge of a step.
- Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance.
- Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
- Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
-
Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows.
-
Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet.
Do this routine once a week, 3 sets of 10 to 12 counts of each exercise for better result. Also, include upper body workout in your schedule to achieve overall strength and fitness. Take the guidance of a certified professional trainer to do the exercise in good form and technique to avoid any injuries.
