What is lower body and how to train it

The lower body refers to the part of the human body that extends from the waist down , including the legs, buttocks and pelvis that play a fundamental role in our mobility, stability and general health .

The lower body plays the role of maintaining the weight of the body and is what allows us to have the ability to walk on two legs , in addition to making movements possible, thanks to the concentration of the muscles. But... What exactly is the lower body, what is it for and how can it be worked on? We tell you!

What is lower body

This term refers to the lower part of the human body , especially the lower extremities such as legs, buttocks and pelvis. That is, the lower body encompasses all parts of the human body that are below the waist and plays a crucial role in mobility, stability and general function of the body.

There are different ways to strengthen, work and train the lower body, both through specific lower body machines such as leg presses, or independently without adding or adding weight using dumbbells or bars. Some of the most important muscles of the lower body that we can work through exercise are:

• Quadriceps : These muscles are located on the front of the thigh and are responsible for knee extension. They are essential for activities such as walking, running, jumping and climbing stairs.
• Hamstrings : These muscles are located at the back of the thigh and are responsible for flexing the knee and extending the hip. They are important for leg flexibility and are involved in movements such as running and hip bending.
• Glutes : The glutes are the large muscles of the buttocks. The gluteus maximus is the largest muscle and is important for hip extension and hip rotation. The glutes are also crucial for pelvic stability and balance.
• Calf muscles : The calf muscles, which include the gastrocnemius and soleus, are responsible for plantarflexion of the ankle, allowing elevation of the heels. These muscles are essential for walking, running and jumping.
• Tibialis anterior : These muscles are located on the front of the shin and are responsible for dorsiflexion of the ankle, which raises the toes upward. They help when walking and prevent the feet from falling downwards when walking.
• Abductor muscles : These muscles are located on the inner thigh and are responsible for bringing the legs closer to the center of the body. They are important for hip stability and are used in movements such as the side step and hip flexion.
• Hip muscles : In addition to the glutes, several smaller muscles in the hip contribute to the stability and mobility of the hip joint. These include the iliopsoas and hip rotator muscles.
• Muscles of the feet : The intrinsic muscles of the feet are important for maintaining balance and stability when walking and maintaining the shape of the arch of the foot.

Why strengthening the lower body is important

Strengthening the lower body is vital for all types of people, both athletes and the elderly, as it helps maintain good posture , which in turn helps reduce pressure on the spine , in addition to improving flexibility. .

This improvement in flexibility will not only lead to better performance in sports activities, but by allowing movement with greater freedom and reducing stiffness , it will also facilitate the execution of daily activities such as bending, lifting objects or walking , preventing age-related health problems .

Strengthening the lower body, as well as its consequent improvement in mobility, will also help reduce the chances of both muscle and joint injuries by improving the elasticity of the tissues, also improving blood circulation or relieving muscle tension and therefore also reducing the pain in the lower back, hips and legs. Besides:

• Increases sports performance: Whether you play sports, run, jump or perform physical activities, a strong lower body improves your ability to perform explosive movements and strength movements, which can improve your performance in sports and in daily life.
• Burns calories and promotes weight loss: Large muscles in the lower body require more energy to function, which means that an intense leg workout can burn a lot of calories. Additionally, increasing muscle mass in this area can speed up your metabolism and help you lose weight.
• Stimulates hormone production: Compound exercises that involve the lower body, such as squats and deadlifts, stimulate the production of anabolic hormones such as testosterone and insulin-like growth factor (IGF-1), which which contributes to muscle growth throughout the body.

In short, regular stretching of the lower body contributes to the prevention of health problems and improved performance.

Lower body stretches

Lower body stretches are essential to maintain flexibility, prevent injuries, and improve mobility in the legs and hips. You can try with:

Quadriceps stretch:

1. Stand up straight and bend one of your legs, bringing the heel towards your buttocks.
2. Hold the ankle of the bent leg with the hand on the same side and gently pull it back.
3. Keep your knee pointing down and not out.
4. Feel the stretch in the front of your thigh.
5. Hold the position for 15-30 seconds and repeat with the other leg.

Hamstring stretch:

1. Sit on the floor with one leg extended and the other bent so that the foot of the bent leg touches the thigh of the extended leg.
2. Bend forward from the hips and reach for the toes of the extended leg.
3. Keep your back straight and avoid hunching it.
4. Feel the stretch in the back of your thigh.
5. Hold the position for 15-30 seconds and switch legs.

Calf Stretch:

1. Stand in front of a wall with your hands resting on it.
2. Step back with one leg and keep it extended.
3. Bend the knee of your front leg and keep your back leg extended with your heel on the ground.
4. Feel the stretch in the calf of your back leg.
5. Hold the position for 15-30 seconds and repeat with the other leg.

Hip flexor stretch:

1. Kneel on the floor with one knee bent and the other extended behind you.
2. Keep your back straight and push your hips forward.
3. Feel the stretch in the front hip of the extended leg.
4. Hold the position for 15-30 seconds and switch legs.

Buttock stretch:

1. Sit on the floor with your legs extended.
2. Bend one leg and cross the ankle over the knee of the extended leg.
3. Hold your bent leg below the knee and gently pull it toward your chest.
4. Feel the stretch in the glute of your bent leg.
5. Hold the position for 15-30 seconds and repeat with the other leg.

Remember to keep your breathing constant and not force stretches. Perform each stretch gently and progressively, and do not bounce on the stretches , as this can increase the risk of injury. Performing these stretches regularly can help you maintain flexibility and reduce tension in your lower body muscles.

Lower body training at home

Training your lower body at home is possible and effective, whether you have the right equipment or not, if you use the right approach. Here is a lower body training routine that you can do at home:

Squats:

1. Stand with your feet shoulder-width apart.
2. Slowly lower your body by bending your knees and keeping your back straight.
3. Keep your back straight and your weight in your heels.
4. Perform 3-4 sets of 12-15 repetitions.

Lunges:

1. Step forward with one leg and bend both knees until both are at a 90-degree angle.
2. Return to the starting position and repeat with the other leg.
3. Perform 3-4 sets of 12-15 repetitions per leg.

Calf Raises:

1. Stand with your feet together or slightly apart.
2. Raise your heels as high as you can and then lower yourself slowly.
3. Perform 3-4 sets of 15-20 repetitions.

Glute Bridges:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips up, squeezing your glutes while keeping your shoulders on the floor.
3. Perform 3-4 sets of 12-15 repetitions.

Leg Raises (Leg Raises):

1. Lie on your back with your hands under your buttocks and your legs straight.
2. Raise your legs slowly until they are perpendicular to the floor and then slowly lower them down.
3. Perform 3-4 sets of 12-15 repetitions.

Sumo squats (Sumo Squats):

1. Stand with your feet wider than your shoulders and your toes facing outward.
2. Slowly lower your body by bending your knees and keeping your back straight.
3. Keep your back straight and your weight in your heels.
4. Perform 3-4 sets of 12-15 repetitions.

Lower body strength training with dumbbells

Dumbbell Goblet Squats

Squats are one of the most effective exercises to work glutes, hamstrings and quadriceps.

1. Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in your hands.
2. Hold the dumbbell resting at chest height with your hands holding the top and your shoulders pointing down. Keep your chest out.
3. Breathe deeply and then bend your buttocks, pushing your heels towards the floor and always keeping your back straight.
4. Pause when your thighs are at least parallel to the floor, lower yourself lower if you can.
5. Pause, and then push yourself up to return to the starting position.
6. Do 3-4 sets of 8-12 repetitions.

Dumbbell Lunge

This exercise primarily focuses on the muscles of the glutes and thighs.

1. Hold a dumbbell in each hand at the sides of your body.
2. Step forward with one leg and bend both knees until both are at a 90-degree angle.
3. Keep your back straight and chest up.
4. Push up with your front leg to return to the starting position.
5. Do it again with the other leg.
6. Do 3-4 sets of 8-12 repetitions for each leg.

Romanian Dumbbell Deadlift

With this deadlift you will work your legs, gluteal muscles and lower back muscles.

1. Stand with your feet shoulder-width apart and your toes facing forward.
2. Bend your knees slightly and push your chest out.
3. Hold a dumbbell in each hand, resting on the top of your thighs. Make sure to keep your back straight and shoulders back at all times.
4. Keeping your legs stiff, lean forward and lower the weights toward the floor.
5. Pause when your hamstrings are tight, and then return to the starting position.
6. Do 3-4 sets of 8-12 repetitions for each leg.

Step Up with Dumbbells

This exercise focuses on the muscles of the thighs, glutes and calves.

1. Stand tall in front of the step with dumbbells in each hand at your sides.
2. Keeping your chest high and core tight, step up one foot, placing your entire foot flat on the step.
3. Put your other foot on the step.
4. Step back and step off the step with the second foot you stepped on, then step down with the first foot.
5. Repeat with the opposite side.
6. Do 3-4 sets of 12-15 repetitions.

Hip raises (hip thrust) with dumbbells

This exercise focuses on the thighs and gluteal muscles.

1. Sit on the floor with your upper back against the bench.
2. Place the dumbbells so that they rest in the crease of your hips.
3. Place your feet flat on the floor at a distance parallel to shoulder width apart.
4. Standing on your feet, raise your hips slightly above the floor while gripping the dumbbells.
5. Squeeze your glutes to push your hips and the bar up until you are parallel to the floor in a tabletop position.
6. Pause and lower your hips toward the floor, keeping the movement controlled.
7. Hold the movement above the floor and repeat.
8. Do 3-4 sets of 12-15 repetitions.

Bulgarian Dumbbell Squat

With this exercise you will work the thighs, gluteal muscles and calves.

1. Place a bench or sturdy platform in front of you. Hold a dumbbell in each hand at the sides of your body.
2. Step back with one foot (it can be the left or right) and place the top of your foot on the bench or platform.
3. Keep your back straight and chest up. Feet should be shoulder-width apart.
4. Bend your front knee and begin to lower your body. Make sure your front knee does not extend beyond your toes.
5. Continue lowering until your front knee is bent at a 90-degree angle or your back knee is almost touching the ground.
6. From the lowest position, push your body up through the heel of your front foot until you return to the starting position.
7. Do 3-4 sets of 12-15 repetitions with each leg.

Don't underestimate the importance of your lower body. A balanced body starts at the core , and strengthening this area can give you a wide range of benefits, from better posture to increased flexibility and injury prevention . The stretches we mentioned are a great starting point for improving your mobility, but also consider including specific strength exercises in your daily routine.

And don't forget that at sportechfitness.com we have machinery and material for training. If you want to learn more about how to care for and strengthen your lower body, consult with a health professional or personal trainer. Don't wait any longer to give your body the attention it deserves and experience a healthier and more active life!