Exercise Lower Body Focus
These exercises target the lower body. Minimal equipment is needed for all of these. Slow and controlled motions on all exercises is best.
First exercise - 6" step down. This exercise can be modified to be a 3" step down. This exercise focuses on the glute medius, a muscle responsible for keeping the knee from going inwards. Remember: keep the knee out the entire time while performing this exercise and touch the ground with the heel and then come back up.
Next exercise - Lunge. This exercise strengthens the quadriceps, hamstrings, glutes and the core functions as a stabilizer for this movement. Remember: drop down into the lunge and keep the knee from going in front of the foot. Make sure to stand up straight while performing this exercise. Pictured below is the starting and ending positions.
Next exercise - Deadlift. This exercise is primarily working the posterior aspect of the body. Keeping a tight core throughout this exercise and avoid arching the low back. Go down until you feel a stretch in the back of your legs (around mid calf level) and then contract your glutes to stand back up.
Next exercise - Single leg Deadlift. This exercises challenges the core more due to the required stability while on one leg. Remember to keep a tight core, a neutral spine and to not hike up one side of the pelvis.
Next exercise - Single leg bridge. This exercise focuses on the glutes and hamstrings. Start with the low back against the floor and squeeze up with the knee that is bent. Hold for 2 seconds at the top and relax.
Next exercise - Squat. This exercise requires coordination and the flexibility within the hip flexors to reach parallel. If need to modify, one can start with going only half way down, as shown in the second picture.
Next exercise - pistol squat. This is an advanced movement that requires balance, coordination and strength when standing on one leg.