Lower body workouts help develop lower body strength. Thus, it is important that you take good care of your hamstrings and hip flexors.
Muscle strength is the crucial element that lets your body remain strong and flexible. Your muscles literally enable you to stand up and move around. Your hip flexors and hamstrings are some of the major muscle groups in the body – important for long-term mobility and the stability of your lower body.
When you have a strong lower body, well-conditioned hip flexors, and flexible hamstrings, it helps prevent issues related to the knee, hip, and lower back.
Now we all have been somewhat couch potatoes throughout the quarantine and the post-quarantine period. Sitting in zoom meetings and not being able to move around much, our bodies have become lazy. However, now that we can move around easily and freely, join gyms, and step foot outside our houses, it is important that we engage in healthy physical activity.
So, let’s take a look at some of the exercises that can help with lower body strength. These exercises focus on the major muscle groups: hamstrings and hip flexors. But before getting to the actual routine, it is important to warm up.
Warm-Up Routine Before Lower Body Workouts
- Arm circle: Stand straight with your legs slightly open. Move your hand in circles, alternatively, for 30 seconds. You can work each arm for 15 seconds. Take rest for 10 seconds before the next exercise.
- Hamstring Sweeps: Take a short forward stride with your right leg as you keep your heels firmly on the ground. Keep the left leg behind and slightly bent at the knee. Repeat for the left leg. Work each leg for 15 seconds, 30 seconds in total.
Rest for 10 seconds.
- Light Jog: Jog lightly for 30 seconds. You can do it moving across whatever venue you are using, or simply on your mat.
Now that you have warmed up and your heart rate has increased sufficiently, you can move on to the main lower body workout. It consists mainly of lower body stretch for improved flexibility. Moreover, the only equipment you need is a mat or the floor, whatever you prefer.
One: Hamstring Stretch
- Lie on the floor with your back touching the ground.
- Bend your knees
- Lift your right leg up and grab it at the ankle or the calf
- Flex your foot and pull your leg towards your upper body gently
- You will feel a stretch in your hamstrings
- Hold the position for 30 seconds, and do 4 reps
- Switch sides and do the same for your left leg
Tight hamstrings are a common issue and can cause more problems down the long haul. Thus this stretch can be beneficial for preventing back pain and maintaining healthy mobility.
Note: Take a 5second break
Two: Hip Flexor Stretch
You can perform this stretch while kneeling.
- Squeeze the glute of the leg at the back
- Push the knee of the leg at the front forward
- You will feel a stretch in your hip flexor – hold this position for 10 seconds
- Now stretch and extend your front leg and grab your right foot if you can
- You can also grab your ankle if you cannot reach your foot
- Try and pull your chest towards your knee – hold this position for 10 seconds
- Shift right back into the kneeling position
- Do three reps for the same leg
- Shift and repeat for the other leg
With every rep, try to extend your reach further down your leg. Reach as far as you can down your leg while maintaining the position.
Note: Take a 5-second break
To make this hip flexor stretch more effective, you can also do a side stretch that will also help your abductor.
- Face to the side
- Kneel on one leg as the other leg is perpendicular to the kneeling leg
(One leg should be facing forward and the other leg should be facing perpendicular to it)
- Shift your weight to the perpendicular foot while you keep your hips pressed forward
- You will feel a good stretch in your hip abductor, as well as your hip flexor
- Do 3 reps of 20 seconds each
- Switch sides and repeat for the other leg
- Try to move down more as you go by each rep
Note: Take a 5-second break
Three: Inner Thigh Stretch
This stretch is done in a butterfly on-the-floor style.
- Sit on the floor with your back straight and legs in front of you
- Reach forward and take hold of your left foot
- Pull your right foot towards your groin, bending till it is at a comfortable spot
- The sole of your left foot should face your right thigh
- While in the position, repeat the process for your right foot so that it is facing your left thigh and touching the sole of your left foot
- Hold your feet with your hands and rest your elbows on your knees
- Keep your back straight and let your elbows fall toward the ground
- Gently apply pressure on the inner thigh with your elbows
- Continue for 30 seconds, and repeat two times
This movement improves your flexibility and strength.
Four: Iliotibial Band Stretch
The Iliotibial band is a set of fibers along the length of the upper leg, extending from the hip to the top of the shin. One of the issues that can occur in this region is the IT band syndrome, where it tightens due to overuse.
However, you can strengthen your IT band.
- Lean sideways against a wall for this if need be
- Cross your right foot in front of the left
- Raise up your left arm and lean to the right, while pressing your hip out
- You will feel a stretch down your outer thigh
- Hold for 30 seconds
- Repeat for the left leg and right arm, while leaning to your left
- Do 3 reps of 20 seconds each
Note: Take a 5-second break
Five: Lying Quad Stretch
This stretch not only has benefits for your quadriceps, but also all aspects of your legs and thus lower body. It can help prevent knee pain as well.
- Lie face-down on the mat on your right side while propping your head on your right hand
- Pull your right left foot towards your glutes and bend your right knee to remain stable
- Hold onto your ankle
- Maintain this position for 30 seconds
- Return to the starting position
- Switch sides and pull your right foot towards your back while bending your left knee
- Maintain this position for 30 seconds
- Do 3 reps for each leg
Benefits of Lower Body Workout
Lower body workouts, especially lower body stretch, help maintain balance and stamina. These exercises also prevent your body from being prone to injury. Not only does stretching improve motion, but also enables better circulation in the body.
You also reap the benefits of performing daily activities better. When your hamstrings and hip flexors are tight, you can be prone to injury. However, flexible muscles mean easier movement.
This workout takes less than 10 minutes and provides many, indisputable benefits. However, it is important that you remain consistent and focused. Take care of these few more things before delving into any workout session;
- Stay Hydrated
- Always Warm-up
- Eat well – at a good time
- Keep track of your progress
For more information on how to remain healthy and fit, also read 6 Best Outdoor Exercises for Adults to Live a Healthy Life Now