Using body weight as resistance is an effective way to train the lower body as well as the upper body. Body weight resistance allows individuals to practice balance and control while strengthening different muscle groups, and thus provides an advantage over using weight machines only. Body weight exercises engage the abdominal muscles and obliques; these muscles must be contracted in order to maintain balance (or stabilization). In many cases, they remove excess pressure from the lower back or knees during the exercise. In contrast, machine weights provide the stabilizing forces for the individual. While this is helpful for those in need of joint rehabilitation, are new to exercise or extremely overweight, etc., they are not ideal for those who are somewhat overweight, or who need to work on specific goals related to increasing strength and power.
The following body weight exercises may be used in the beginning stages of lower body strength training, but can also be modified later for more advanced stages of training.
Squats: Feet should be a little bit farther than shoulder width apart. Downward Phase: Knees bend to 90 degrees, while the upper body leans slightly forward (almost as if you are trying to sit on an imaginary chair). Upward Phase: Straighten knees while upper body straightens also. Very Important: You must squeeze the gluteus muscles (your rear end) during both phases of the exercise in order to take pressure off your knees. Contract the abdominal muscles during both phases of the squat. Knees and toes must remain facing forward the entire time. Knees should not go past the toes during the downward phase of the squat.
Major Muscles Used: Hamstring group, Quadriceps group, Gluteus group
Secondary Stabilization Muscles Used: Abdominal muscles, Obliques, Gastrocnemius (calf muscle), Peroneals (lower leg), Anterior Tibialis (lower leg), Erector spinae group (lower back)
Modifications: Hold dumbbells at your side or a medicine ball in front of your chest while performing the exercise.
Lunges: Take a large step forward with one foot; the step should be large enough that the heel of your back foot is off the ground. Downward Phase: Bend the front leg to 90 degrees; the back knee may bend so that it comes close to touching the ground, or it can remain straight - either way is correct. Upward Phase: Straighten the front (and back if applicable) leg. Very Important: You must squeeze the gluteus muscles in order to take pressure off the knees. Contract the abdominal muscles during both phases of the lunge. Knees and toes must remain facing forward the entire time. Knees should not travel past the toes during the downward phase of the lunge.
Major Muscles Used: Hamstring group, Quadriceps group, Gluteus group
Secondary Stabilization Muscles Used: Abdominal muscles, Obliques, Gastrocnemius (calf muscle), Peroneals (lower leg), Anterior Tibialis (lower leg), Erector spinae group (lower back)
Modifications: Hold dumbbells at your side while performing the exercise, or add a medicine ball chop during the downward phase of the lunge.
Calf Raises: Feet are close together and knees remain straight (flexed) throughout the entire exercise. Upward Phase: Lift heels off the ground, all the weight should be in the ball of each foot. Downward Phase: Replace heels on the floor.
Major Muscles Used: Gastrocnemius (calf muscle)
Secondary Stabilization Muscles: Peroneals (lower leg), Anterior Tibialis (lower leg), Abdominal muscles, Obliques, Erector Spinae group (lower back)
Modification: Hold dumbbells at your side while performing the exercise, or combine calf raises with an upper body exercise (i.e. military press).
Bridge Using an Exercise Ball: Begin lying down on your back with heels on an exercise ball. Roll the ball with your feet away from your body so that your legs are straight. Upward Phase: Squeeze the gluteus and abdominal muscles to raise your hips off the floor. Knees are straight, arms should remain on the floor the entire exercise. Downward Phase: Squeeze the gluteus and abdominal muscles to lower the hips back to the floor. Very Important: This exercise should not cause strain on your neck; a good way to avoid strain is to place a towel underneath your neck.
Major Muscles Used: Gluteus group, Abdominal muscles, Obliques
Secondary Stabilization Muscles: Hamstring group, Quadriceps group
Modifications: Instead of doing repetitions, try timing yourself to see how long you can hold the bridge position.
