Training your lower body

Training your lower body

Now that you’ve learned all about the benefits of strength training and how you can set yourself up for success, it’s time to dive into some exercise demonstrations to get you started!

Why train your lower body?

Strong ankles, knees, and hips are essential for everyday life but are among the first body parts affected by ageing.

From walking and climbing stairs to getting on and off the toilet independently, your lower body helps you move confidently through your day. Training your lower body not only builds strength but also improves your balance and flexibility. This is particularly important as we age, helping us stay healthy, active, and independent.

Lower body muscle groups

Your lower body has four main muscle groups that work together:

  • The quadriceps (front of thigh) and hamstrings (back of thigh) work as a team to help you walk, run, and climb stairs.
  • Your glutes (buttocks) keep your hips stable and help you stand tall with good posture.
  • The calf muscles (back of lower leg) help with balance and walking.

Key things to keep in mind when training your lower body

When training your lower body, focus first on quality movement and then increase your resistance. Distribute your weight evenly for stability and balance by using your foot tripod, especially during complex and compound exercises like the squat and deadlift. Your knees should point in the same direction as your toes, and your core should stay engaged to keep your spine in a neutral position.

Start with bodyweight exercises to build confidence in your movements. Once you’re comfortable, gradually add weight or try more challenging variations. Remember to rest 48 hours between lower body training sessions – these larger muscles need time to recover in order to grow stronger.

Lower body exercises - video demonstrations

The videos below provide demonstrations of various lower body exercises you might wish to include in your strength training plan.

Test your understanding