"A Comprehensive Guide to Building Lower Body Muscles for Beginners"

M. L. Divino, K. Lopez

In this article will be give a detailed and practical guide aimed at helping those who are new to strength training to build strength in their lower body. The focus will be on exercises and techniques that target the muscles of the calves, hamstrings, quads and glutes, which are important for overall strength, balance, and athletic performance. This guide aims to provide beginner lifters with the tools and knowledge they need to safely and effectively build strength in their lower body. 


Here are the gym workouts for beginners to build their lower body muscles:


For Quads

and Glutes

1. Forward Lunges 

• Step forward with one leg.

• Lower your body until your rear knee nearly touches the ground.

• Ensure you remain upright, and your front knee stay above the front foot.

• Push off the floor with your front foot until you return to the starting position. Switch legs.



                     How To Do: Forward Lunge - Beginner and Intermediate #glutes - YouTube


For Hamstring


1. Machine Hamstring Curl

• Lay down on the machine, placing your legs beneath the padded lever. 

• Position your legs so that the padded lever is below your calve muscles.

• Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight.

• Pause at the apex of the motion, then slowly return to starting position.



For Calves


1. Machine Standing Calf Raises 

• Adjust the machine in accordance with your height and place your shoulders underneath the padded lever.

• The balls of your feet should be supporting your weight on the calve block, your heels extending off of it.

• Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.

• Slowly return to the starting position. Repeat.


Standing Calf Raises - YouTube





Visit Musclewiki.com for more information about building your lower body muscles!


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