As they say, "legs feed the wolves". The main muscle groups of the lower body include: Gluts, Quads, and Hamstrings. Let's discuss these muscle groups first before we dive into the training program .
The gluteal muscles include the gluteus maximus, gluteus medius, gluteus minimus and tensor fasciae latae. They cover the lateral surface of the ilium (back side of the hips). The gluteus maximus, which forms most of the muscle of the buttocks. Now I could go into deeper anatomy of the Glut's but I do not want to bore the readers with terms you will most likely need to look up. Just know there is more than one muscle you are working on when performing such exercises as the squat, leg press, etc.
It is amazing to me when working with clients they are unaware there are four muscles in the, QUADS. It is important to know there are in fact four separate muscles in the quadriceps" Rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The quads, is a large muscle group that includes four prevailing muscles on the front of the femur (thigh). It is the great extensor muscle of the knee.
It is equally amazing when talking with clients - they are unaware that there are 3 separate muscles in your hamstrings. All with very important jobs, they are: semitendinosus, semimembranosus, and biceps femoris. These muscles are responsible for the flex of your knee located on the back-side of your femur (thigh). They are involved in knee flexion and hip extension.
Hopefully, this gives you a little insight into your lower-body. Please note there are several other muscles that are very important in your lower body. Including the calf group, ankle complex, etc. For the sake of this article, these three main portions will serve just fine as a point of reference for you. The next time you train your lower-body you will have a little bit more insight on what you are exactly training. Here is a basic picture of the lower-body outlining what was discussed above.
As promised here is a lower-body workout that will even make the most experienced fitness animals struggle a little bit:
*After a pre-workout warm-up and stretch
- Forward Lunges @ 20 yards x 1 rep
- Backward Lunges @ 20 yards x 1 rep
- Side-steps @ 20 yards x 1 rep (each direction)
- Caricoa @ 20 yards x 1 rep (each direction)
- Smith Squats @ 5 sets x 20,18,15,12,8 reps
- One-Legged leg press @ 3 sets x 15,12,10 reps
- Leg Extension @ 3 sets x 15,12,10 reps
- Hamstring Curl @ 3 sets x 15,12,10 reps
- Lateral hops @ 3 sets x 30-45 seconds
- Calf Raises @ 2 sets x till failure
- Squat jumps @ 1 set x 25-35 reps
- Wall Sit @ 1 set x 30-120 seconds
To add a little zest to this already insane killer lower body workout - go ahead and execute this training program in a circuit fashion. Meaning perform one set of each exercise with little to no rest between sets, until you perform all prescribed movements. I promise you will be challenged to the max on this training evolution. As always I highly recommend your training program to be provided by a professional trainer and to seek out a personal trainer or online personal training for more cost and time effectiveness. If you are interested in more training like this and/or would like us to provide you training tips and/or programs please visit our site and look at our online personal training program or sport fitness camps.
Have a great day!
Tags: legs lower body leg workout gluteal muscles quadriceps muscles hamstring muscles
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