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…”
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
At Home
How to Do the Dumbbell Squat openfit.com
Lunges For Beginners: How to do a Lunge the Right Way
At-Home Stair Workout to Torch Calories & Build Strength
BEAT THE BUG The 6 best exercises to do at home if coronavirus closes your gym the-sun.com
Follow Us At:
#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/
Good News Fitness
https://www.facebook.com/groups/200881643388248/
“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!”
GoodnewsHealthandFitness 