3 Ways To Build Your Lower Body Strength

Sit on the machine and place your legs behind the bar. The bar should rest against the front of your ankles. Slowly push outward against the weight until you fully extend your legs in front of you. Do not extend into a straight leg; at the height of the movement, keep your knee slightly bent. Slowly lower to the starting position. Repeat 8 to 12 times per set. Try starting out with no weight until you are used to the movement. Slowly add weight in five pound increments, until you have found a weight that is doable but challenging.

To do hamstring curls, lie on your stomach with your legs straight. Lift one foot by bending the knee. Bring it towards your butt while keeping your thighs against the floor. You can increase the difficulty of this move by wearing a weighted ankle cuff. Repeat 8 to 12 times for two to four sets. You can use a machine for this move. Locate and position yourself on a supine machine, with your legs extended behind you. Place your ankles under the bar. Slowly push against the bar to raise it toward the ceiling until your legs curl at more than a 90-degree angle. Lower your legs and the bar back to the starting position. Repeat 8 to 12 times for two to four sets. When doing this move, keep your hips pressing down onto bench or mat. Do not hyper extend the lower back, but do keep calf muscles relaxed to isolate the hamstrings. Contract your abs throughout the movement.

Stand on the edge of a platform with a dumbbell in either hand. Your toes and balls of your feet should be on the platform while your heel and arches should be off the edge. Raise one heel up behind you. Slowly rise up on your toes and back down. Do twelve to fifteen reps before switching to the other foot. Do two to four sets overall. [2] X Expert Source Pete CerquaCertified Personal Trainer & Nutritionist Expert Interview. [14 May 2020].

You will need to do this 8 to 12 times for each muscle on each leg.

Repeat 8 to 12 times.

Stand with your feet shoulder width apart and your arms at your sides with or without free weights. Step one foot out in front of you in a large step. The heel of your back foot should lift. Once your front foot is in place and steady, bend your knees and lower your body to the floor. Slowly push up and step back into your original position. Repeat this 8 to 12 times on each leg for each set.

To do this exercise, place your feet shoulder-width apart and keep your arms in front of you. Bend your knees and bring your body toward the ground until you are in a squatting position. The top of your thigh should form a 90 degree angle with your shin. Your knee should line up above your ankle. Hold this position for a few seconds and then come back up. Repeat the process as many times as you can comfortably. [5] X Research source As you do squats, contract your ab muscles and keep your back straight. This will help prevent a back injury. To make this exercise more intense, try doing one-legged squats as it is more difficult and therefore will help you build lower body strength more quickly and efficiently.

Remember to breathe as you hold the superman position.

The more quickly your body is able to recover during these break times, the more quickly your muscle strength will increase.

Try to make movement part of your life whenever possible – walk to the store instead of driving, take the stairs instead of the elevator, etc.

Protein builds muscle and repairs your muscle tissues. The protein aids in repairing your body after it has been worked out. It is essential that you take in enough protein as part of your diet. Read the labels on all food products. Scan down on the label to where it discusses protein. Essentially if its 5 grams (0. 18 oz) or 10 of protein, that is good.