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Weight Exercises - Lower Body - Basic

Weight exercises are controlled, coordinated and balanced movements holding weight.
They help build muscle tissue and strengthen bones, and also increase metabolic rate and endurance.

NOTE: When doing lower body weight exercises ensure to ->
Keep back naturally curved/straight.
Stand with feet comfortably apart balancing entire body weight on ankles and feet.
Bend from hip and not knees (do no not lock knees).

Weights - Lower Body
Exercise	Target	Technique	Reference
Barbell squat	Glutes Thighs	Stand holding weights above shoulders, elbows bent, palms in. Squat down, knees 90 degree to floor, back straight, hold, return. Do 2 sets of 8 reps.
Plie squat	Glutes Inner thighs	Stand with feet wide apart, toes out, back straight, holding weights down on thighs, palms in. Squat down low as comfortable, back straight, hold, return. Do 2 sets of 8 reps.
Squat with dumbbell	Thighs Calf	Stand holding single weight down, palms in. Squat down, knees 90 degree to floor, back straight, hold, return. Do 2 sets of 8 reps.
Bent knee deadlift	Hamstring Glutes Lower back	Stand holding weights down in front of thighs, palms in. Bend knees, squat down, thighs parallel to floor, place weights on floor and stand up. Squat down, lift weights and stand up in original pose. Do 2 sets of 8 reps.
Barbell deadlift	Hamstring Glutes Lower back	Stand holding barbell down in front of thighs, palms in. Bend upper body parallel to ground, back slight arched, knees slight bent, holding barbell down close to legs. Return. Do 2 sets of 8 reps.
Static lunge with barbell		Stand holding barbells on your shoulders behind your neck. Lunge with right leg forward, hold, return. Do 2 sets of 8 reps. Repeat with left leg.
Hip lifts on ball	Butt Hamstrings, Lower back	Lie on ball support head, neck, shoulders, knees bent, toes up, holding weights on thighs, palms in. Lower hips towards floor and raise up to align with body. Do not move ball. Do 2 sets of 8 reps.
Raise dumbbell	Calf	Stand holding weights down, palms in. Balance on toes lifting heels off floor, return. Do 2 sets of 8 reps.
Rocking barbell	Calf	Stand holding barbells on your shoulders behind your neck. Tilt back on heels slightly lifting toes off floor maintain balance, then roll forward from heels to toes. Do 2 sets of 8 reps.
Seated barbell	Calf	Sit on bench, back straight, feet on floor with barbell placed across thighs. Balance on toes lifting heels off floor, return. Do 2 sets of 8 reps.
Raise with ball	Calf	Stand with weights in both hands, leaning on ball placed between chest and wall, extended calf muscles pushing up, return by lowering down. Do 2 sets of 8 reps.
Raise on ball	Calf	Sit on ball, holding dumbbells upright on thighs, knees at 90 degree, feet on floor. Push off heels raising off floor, return by lowering down.
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Weight Exercises - Lower Body - Advanced

Weights - Lower Body
Exercise	Target	Technique	Reference
One legged squat	Thighs Calf	Lean on ball placed behind back against wall, holding weights by sides, palms in. Lift right leg off floor, squat down, hold, return. Do 2 sets of 8 reps. Repeat with other leg.
One legged deadlift	Glutes Thighs	Stand on right leg with left leg 1 step behind, holding barbell down in front of thigh, palms in. Bend upper body parallel to ground, knee slight bent, holding barbell down close to legs, lift left leg up to hip level. Hold. Return. Do 2 sets of 8 reps.
One leg deadlift on ball	Glutes Thighs	Stand in lunge pose with right shin on ball, holding single weight in front of thighs, palms in. Lower down, bend left knee little, back straight, right knee bent 90 degree still on ball, bring weight close to left leg. Straighten both knees and return to original pose. Do 2 sets of 8 reps. Repeat with other leg.
One leg deadlift with knee bent	Thighs	Stand on right leg with left leg 1 step behind, holding single weight in front of thigh, palms in. Lower weights towards floor far down close to legs by bending from hip, shoulder and back straight, knees slight bent. Hold. Return. Do 2 sets of 8 reps.
Lunge deadlift	Glutes Thighs	Come in lunge pose with right foot on floor and left foot on step, holding weights by sides, palms in. Bend right knee to do lunge lowering upper body forward, straighten right knee, bend right knee bringing upper body to original pose. Do 2 sets of 8 reps. Repeat with other leg.
Lunge	Thighs Calf	Stand in split stance (comfortably) with right leg forward, holding weights by sides, palms in. Squat down, back straight, right knee at 90 degree to floor, left thigh aligned with upper body. Hold. Return. Do 2 sets of 8 reps. Repeat with other leg.
One leg lunge with reach	Thighs	Stand in lunge pose with left leg foot on ball, holding weights by sides, palms in. Lower down, right knee bent 90 degree, bring weight close to right leg. Straighten right knee and return to original pose. Do 2 sets of 8 reps. Repeat with other leg.
Low lunge	Thighs	Stand in split stance (comfortably) with right leg forward, holding weights by sides, palms in. Lower down balancing on right foot bringing weights down, right knee at 90 degree to floor. Hold. Return. Do 2 sets of 8 reps. Repeat with other leg.
Front n reverse lunge	Glutes Thighs	Stand in split stance (comfortably) with left leg forward, holding weights by sides, palms in. Lunge with left leg forward bening left knee, hold, push back up to hip level, hold, do reverse lunge.. Do 2 sets of 8 reps. Repeat with right leg.
Lunge with figure 8	Glutes Thighs	Stand in split stance (comfortably) with right leg forward, holding ball in front of thighs. Lunge with right leg forward, sweep ball in half circle, do reverse lunge and complete the circle forming '8'. Do 2 sets of 8 reps. Repeat with left leg.
Turning lunge	Glutes Quadriceps	Stand holding weights down by sides, palms in. Turn 45 degree left, step left foot forward into lunge, lower weights close to left foot, keep right leg straight. Push back to original pose. Repeat with right leg. Do 2 sets of 8 reps.
Single leg dumbbell	Calf	Stand with weight in right hand, left hand on stable structure, lift left foot off floor behind. Push up with your foot and rock up onto your toes, return. Do 2 sets of 8 reps. Repeat with other leg.
Single leg seated dumbbell	Calf	Sit on bench, back straight, feet on floor holding dumbbell placed across right thigh. Balance on toes lifting heels off floor, return. Do 2 sets of 8 reps.
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