LOWER BODY WORKOUTS

IMPORTANT MUSCLES

Glutes

Hamstrings

Quadriceps

Calves

Tibialis anterior

EXERCISES

Cable Adductor Kicks

Muscles: Adductors

This exercise can also be done by placing your foot inside of a handle attached to the cable as well; it does not need to be the strap (if it is not available).

Cable Abductor Kicks

Muscles: Abductors

This exercise can also be done by placing your foot inside of a handle attached to the cable as well; it does not need to be the strap (if it is not available).

Cable Donkey Kicks

Muscles: Hamstrings

Box Jumps

Muscles: Glutes, Quads, Hamstrings

Dumbbell Deadlift

Muscles: Glutes, Erector Spinae

Dumbbell Stiff Legged Deadlift

Muscles: Glutes, Hamstrings, Erector Spinae

Dumbbell Step Ups

Muscles: Glutes, Quads, Hamstrings

Dumbbell Lunge

Muscles: Quads, Hamstrings, Glutes, Calves, Tibialis Anterior

These can be done with a step forward or a step backwards. This video shows the dumbbell lunge done with a step backwards.

Dumbbell Goblet Squat

Muscles: Glutes, Hamstrings, Quads, Calves

This video shows the exercise performed with a kettle bell; however, this may also be performed with one dumbbell.

Barbell Calf Raises

Muscles: Calves

Barbell Deadlift

Muscles:

Barbell Stiff Leg Deadlift

Muscles: Hamstrings, Glutes, Erector Spinae

Barbell Lunge

Muscles: Glutes, Quads, Hamstrings, Calves, Tibialis Anterior

Barbell Rear Loaded Squat

Muscles: Glutes, Hamstrings, Quads, Calves

Barbell Front Loaded Squat

Muscles: Glutes, Quads

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