How to Do Lower Body Strength Exercises

There are several exercises you can do to improve lower body strength. It is important to understand that muscular strength is the amount of force the muscle is capable of exerting. It goes hand in hand with muscular endurance, or the muscle's ability to exert force repeatedly without fatigue. More repetitions of resistance exercises will increase muscle strength and endurance. The exercises listed below are designed with your body's own resistance in mind.

Instructions

Lower Leg Exercises

1. Do calf raises as part of your repertoire of lower body strength exercises. Stand with your heels together and toes pointed at a 45 degree angle. Rise to the tips of your toes then slowly lower your calves. Try to do at least 3 sets of 10 reps each.

2. Add squats to your lower body strength exercises. Stand with your back straight and your feet shoulder-width apart. Turn your toes turned to a 45-degree angle. Place your hands on your hips and contract your gluts. Start lowering your body, bending at the knee. Then slowly raise, completing the motion 10 to 20 times. Be careful not to overextend you knees when doing squats.

3. Be sure your lower body strength exercises include lunges. Stand straight with your hands at your sides and your feet hip-width apart. Step forward with one leg, trying to land at a 90 degree angle, then push up to return. Do 2 sets of 8 reps for each leg. Make lunge exercises more challenging with dumbbells. Know variations of this strength building exercise include the side lunge and the diagonal lunge.

4. Try slide exercises to improve lower body strength. Stand against the wall; your back should be straight. Lower your body down the wall, slowly bending at the knee. Hold the position for 3 to 5 seconds then raise your body back to the starting position. Take care not to overextend your knee.

Do Leg Lift Exercises for Lower Body Strength

1. Implement exercises, such as standing leg lifts, to improve lower body strength. Stand straight and raise then lower one leg; repeat with the other leg. Use the edge of a counter or chair to aid in balance. Alternate a set of 10 reps where the toe is pointed with another set where the heel is flexed.

2. Do straight leg lift exercises for lower body strength. Lie on you back with your arms at your sides. Place palms face down and slide them under the small of you back for support. Lift one leg and hold for two to three seconds then lower the leg. Repeat the same motion with the other leg, doing 1 set of 10 reps with a pointed toe followed by another set with a flexed heel.

3. Consider doing side leg lift exercises for lower body strength. Lie on your side and rest your head on you hand for neck support. Raise you leg and make 8 tight clockwise circles. Make the same motion counterclockwise. Switch sides then repeat the same motion with the other leg.

4. Complete your lower body strength exercises with this version of the side leg lift. Lie on your side and rest you neck in your hand or against your shoulder. Slightly bend and cross the upper leg over the lower leg. Contract the thigh muscles then lift and lower the leg. Do 1 set of 8 reps with a pointed toe followed by another set with a flexed heel. Switch sides and repeat the same motion.

Tips & Warnings

• Consider hiring a personal trainer for more advanced techniques as you improve your lower body strength.

• Consult with your physician before trying any of the exercises for lower body strength listed above.