What are some great lower body workouts? It all depends on what are you doing it for. Each sport needs a different particular workout focus. I used to run track (long distance), so I would focus more on cardio and my stride. I would do these particular stride exercises (slow-motion walking, but higher knee raises and full leg extension when landing on the ground-just like running down a hill).

HIPS

*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Side Lying Leg Raise-HIp Abduction/Adduction

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Practical Application of the ACE IFT Model—Phase 2: Movement Training
Makeba Edwards by Makeba Edwards on July 25, 2014 acefitness.org

Bend & Lift – Exercise Technique Lab – YouTube

Hurdle Step- Functional Movement Screen improvementwarriorfitness.com

Chanhassen Personal Trainer Demonstrates the FMS Hurdle Step …

Straight Leg Raise Test physio-pedia.com
“…Neurodynamic tests check the mechanical movement of the neurological tissues as well as their sensitivity to mechanical stress or compression. These tests, along with relevant history and decreased range of motion, are considered by some to be the most important physical signs of disc herniation, regardless of the degree of disc injury.[1] SLR is a neural tension test that can be used to rule in or out neural tissue involvement as a result of a space occupying lesion, often a lumbar disc herniation.[2] It is one of the most common neurological tests of the lower limb.[1]..”

8. Assessment – Passive Straight Leg Raise (SLR) Test – YouTube

STARmat: Passive Straight Leg Raise (SLR) Test on Vimeo
https://vimeo.com › APTEI › Videos

Muscle Endurance Tests

Bodyweight Squat At Home Fitness Test | Shape Magazine -The No. 1 Way to Assess Your Fitness Jessica Matthews Topics:
fitness tips shape.com
“..If your form is good, your trainer may use the bodyweight squat to determine your lower-body endurance by having you do as many reps as possible until you can no longer complete a full repetition with proper form.

You can try this version of the test at home. Jonathan Ross, an award-winning personal trainer and author of Abs Revealed, recommends standing in front of a chair or bench in which the seat or surface is at a comfortable but still challenging height. For each rep to count, you must squat down until your butt just touches the chair or..”

Squat Test for Muscular Endurance – YouTube

Leg Press Test brianmac.co.uk

Fitness Test – 1RM Test – YouTube

How to Properly Test Your One Rep Max

1 RM Leg Press – YouTube

Physical Fitness Assessments and Norms for Adults and Law Enforcement cooperinstitute.org
*see ACE Personal Trainer’s Manual 5th Edition pp 243 (Chapter 8: Physiological Assessments)

1 Rep Max Squat Test


How To Test Your One-Rep Max
Layne Norton, PhD November 02, 2017 • 6 min read bodybuilding.com

7 Powerful Ways to Increase Your Squat By Michael Matthews muscleforlife.com

Strength Level – Weightlifting Calculator (Bench/Squat/Deadlift) strengthlevel.com

“Strength Level calculates your performance in compound exercises like bench press, deadlift and squat. ..”

Power Tests

1. Standing Long Jump

Standing Long Jump Test brianmac.co.uk
“..Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results…”

Fitness Test – Standing Long Jump Test – YouTube

The Standing Long Jump Test – YouTube

2. Vertical Jump Test

Sargent Jump Test brianmac.co.uk
“..
Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

The Sargent Jump Test (Sargent 1921)[7], also known as the vertical jump test, was developed by Dr. Dudley Allen Sargent (1849-1924).
Objective

To monitor the development of the athlete’s elastic leg strength….”

Fitness Test – Vertical Jump Test – YouTube

LEGS

Seated Leg Curl

What Muscles Does the Leg Curl/Extension Machine Work?
by KEITH TESCH Last Updated: Jan 16, 2014 livestrong.com
“…Leg curl and leg extension machines both exercise your legs, but each works muscles on different sides. Using a leg curl machine involves loading the muscles in the back or posterior of the leg. You either sit or lie down for this exercise, depending on the machine you use to bend your knee, or knee flexion. The leg extension machine involves straightening your leg against resistance and working the muscles on the front or anterior of the leg…

Seated Leg Press

How To: Seated Leg Press (Cybex)

Squats

Biomechanics

What Eccentric and Concentric Movements Are in a Squat? healthyliving.azcentral.com
“..

The squat is an effective leg-strengthening exercise if performed properly. Squats work virtually every muscle within your legs. When broken down into its components, the squat motion is more complex than it may seem. By being aware of both the eccentric and concentric movements in a squat, you can recognize the multiple muscles that are strengthened.
…”

What Muscles Are Used for Concentric Squats? : Online Personal Training

What Eccentric and Concentric Movements Are in a Squat? by MICHELLE MATTE Last Updated: Sep 11, 2017 livestrong.com
“..oncentric and Eccentric Muscle Actions

When squatting, your muscle actions occur in two phases. During the concentric, or shortening, phase enough force is generated by your muscles to overcome opposing forces and produce movement. During the eccentric phase, muscle tension is present, but at a lesser magnitude than the opposing forces as your muscles lengthen. A third action, isometric contraction, occurs when muscle tension is present but the muscles do not change length. When planning training programs, much attention is focused on the concentric phase of exercise. But in compound exercises like squats that involve multiple joints and muscles, a great deal of work is done eccentrically as the muscles lengthen to provide a braking mechanism that slows the rate of movement and protects the body against injury…”

squatsalphotobiz

Power Squats With Sal

Tips:

Power Squat, from youtube.com

What do you do for your lower body? for what sport?

FEET

*see Fitness: Various Feet Exercises goodnewshealthandfitness.wordpress.com

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Common Injuries

– Shin Splints

What Are Shin Splints? – YouTube

How To : Cure Shin Splints Fast | 3 Best Ways – YouTube

Medial Tibial Stress Syndrome Tape Job Part 1 – YouTube

Anterior Shin Splints Treatment Stretches & Exercises – Ask … – YouTube

-Ankle Sprains
*see Medical: What are parts of the Skeletal System? goodnewshealthandfitness.wordpress.com

Ankle Sprain – Explained in a 90 seconds – YouTube

What Are The Types Of Ankle Sprains? – YouTube

-Achilles Tendonitis

Achilles Tendon rupture ,tear, tendonitis – Everything You … – YouTube

QuickFix™ Achilles Tendonitis – YouTube

– Plantar Fasciitis

How to Cure Plantar Fasciitis in 1 week – YouTube

Simple Stretching for Plantar Fasciitis – YouTube

Plyometrics

*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com

Increasing Explosiveness w/ Lower Body Plyometric Exercises, Part 1 …

Brutal Lower Body Strength and Plyometrics – Power and … – YouTube

25 Lower Body Plyometric Exercises – YouTube

Jumping

Jumping Exercises fitnessblender.com
“..These are most effective when used to train a for specific motion used in the particular sport or activity you are training for, however, listed below are the best versions that don’t require any equipment and boost performance for a broad range of sports. For the most dramatic vertical and speed gains, wear a weighted vest while doing these movess…”

One Of The BEST Plyometric Workouts To Jump Higher! – YouTube

Top 5 Vertical Jump Plyometric Exercises – How To Jump … – YouTube

Bodyweight Lower Body Plyometrics: Jumping Exercises … – YouTube

The 10 Best Plyometric Exercises for Athletes Updated: January 31, 2017 stack.com
“..Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength. The gains athletes make from plyometric training can directly translate to better performance on the field…”

Explosive Plyometric Workout Elizabeth Andrews by Elizabeth Andrews on March 15, 2016 acefitness.org
“..The following exercises are intended for the more advanced client. However, even explosive plyometrics can be progressed. The following workout demonstrates three levels of explosive plyometrics, which can be incorporated, as appropriate, into a client’s training program…’

Figure 10-7: Plyometric Drill Classification Model (Ch. 10: Resistance Training: Programming & Progressions pp. 364)

1. Jumps in Place

2. Single Linear Jumps

Single Linear Jump – YouTube

3. Multiple Linear Jumps

4. Muliti-Directional Jumps

Multi directional jumps – YouTube

5. Hops & Bounds

Forward Hops and Bounds – YouTube

Total-body Plyometrics Workout
Jacqueline Crockford by Jacqueline Crockford on July 14, 2014 acefitness.org

6. Depth Jumps

Depth Jumps – HASfit Plyometric Exercises – Jumping … – YouTube

Plyometrics | Jumping | Box Jumps – YouTube

plyometrics training to increase vertical jump

=>Common Injuries
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

-infrapatellar tendinitis (“jumper’s knee”)

Patellar Tendonitis Jumper’s Knee – Everything You Need … – YouTube

Best Treatment For Patellar Tendonitis – YouTube

Agility

5 Challenging Agility Cone Drills – YouTube

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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