Lower body workouts are excellent for training the muscles located in the parts of the lower body. The exercises that we will mention will help bring balance to those said muscles make them look aesthetically pleasing and proportional, but also decrease potential risks of injury.
So, who are these exercises? What are the best ones for the lower back? Stick around and find out.
1. Barbell Back Squats
Squats are great for developing the quadriceps. But combining squats with barbells will be your best way to train them. Other target muscles that this exercise will impact are the glutes and hamstrings. This exercise is very popular and very effective when it comes to lower body muscle growth, so make sure to include it in your workout. For the best effect, I suggest you perform back squats as opposed to front squats since it’s more effective. You can also rotate between them both; one day back, the next day front.
2. Romanian Deadlifts
A simple variation to the traditional deadlift, Romanian deadlifts work for your hamstrings and glutes. But the reason why we recommend this variation is the fact that it puts more emphasis on the muscles we mentioned, compared to others. Since the exercise is performed with your knees kept apart, it straightens the muscles more as you exercise.
In a study performed on hamstring activity between four similar exercises, Romanian deadlifts came on top compared to the other ones. This variation allows greater weight to be lifted, and it’s easier to progressively overload through time.
3. Bulgarian Split Squats
According to A-lifestyle, the Bulgarian Split Squat should be incorporated into every workout routine. This exercise does a pretty good job with your glutes, hamstrings, and quadriceps. Apart from the fact that it works every major lower body muscle, it puts more emphasis on the posterior chain than other exercises.
This exercise works more on the hamstrings and glutes than the back squat. A study in 2016 found out that the Bulgarian Split Squat puts less strain on the lower back while having the same effects as the back squat.
The fact that this exercise is performed one leg at a time, it helps prevent muscles imbalances from developing that usually occur while doing bilateral exercises such as squats and deadlifts.
4. Glute Ham Raise
This next one is probably one that most people are fans of. It puts a strong emphasis on the glutes and main muscles, but none of that is compared to the effects it has on the hamstrings.
It’s an excellent way to activate the hamstrings, compared to other similar exercises that focus on that particular muscle, but it also works the rest of the major muscles in the lower body area.
A research found that the Glute Ham Raise compliments the Romanian Deadlift to great effects. So naturally, incorporating one after the other is the best way to go about it. By performing this exercise first, you are activating your hamstrings which can then be maximized during other exercises (particularly the Romanian Deadlift).
So, do not hesitate to incorporate all of these exercises into your workout routine. Through smart research, you can find out which exercises work best for you, and which ones work best in accordance with others. Training the lower body is just as important as training the upper body, so do not neglect it.
