Some of your largest muscles are in your lower body. The lower body is also the base of support for your body as you walk, run and jump which are all activities you will do in day-to-day activities or in sports-specific training. Lower body workouts can help increases bone strength, improve balance and stamina and decrease injury to knees and hips.
This workout will focus mainly on the lower body, and will incorporate movements that will help you gain strength and endurance. By fatiguing the entire lower body complex, this workout will assist in getting you the lean lower body look you desire.
For this workout, you will be using the QuickFit strength.
Tips Before the Workout
Complete a proper warm up before diving into this workout. With each movement on the QuickFit you may want to perform a few reps in your warmup, so you can be sure you have a proper weight selection in mind for the actual workout.
To adjust this workout for your skill level there are a few things to consider:
- For a Beginner user: Use a weight that is moderately challenging but enables you to keep perfect form with every rep.
- For an Intermediate user: Use a weight that is challenging to complete all your sets and reps.
- For an Advanced user: Use a weight that is very challenging to complete all your sets andreps. Try not rest between rounds.
Proper Forms To Remember For This Workout
Before doing this workout, remember these proper forms to help prevent injury and get the most efficient workout possible:
- Squat: Adjust your weight selection to match your comfort. Grab the low handles and bring them up to your shoulders, your hands should be touching the outside of your shoulders. Straddle the bench and start with your feet about shoulder width apart with your toes pointing outward about 30 degrees. Keep even pressure from heel to toe, with the weight being felt mid foot. Bend at your knees and hips at the same time, while pushing your knees out. Keep lowering yourself down until you are below the height of a chair (lower than your body naturally wants to go). Then, when standing back up try to push your hips to the ceiling, then stand up straight to finish.
- Row: Adjust the weight stack to the desired resistance. Be sure to adjust the back of the seat down and attach the rowing handle to the middle pulleys. Put your feet on the foot platform facing the QuickFit, reach forward and grab the rowing handle with a shoulder width grip and have your elbows inside your knees. Keeping your back tight, push away from the platform; once your knees are extended begin to row the handle to your mid chest. Return the handle forward and bend your legs again, mimicking your starting position. Try not to let the weight stack slam back down and do these reps at a fairly fast pace with no pausing.
- Leg Press: During the less press, make your weight heavier than it was with the row. Keep your feet on the same foot platform, and point your toes outward about 15 to 30 degrees. Keep your knees bent slightly past 90 degrees and once you are in proper form, keep even pressure from heel to toe. Grab the handle about shoulder width apart and keep your back flat and chest up. Your knees should be pushed out and push into the platform until your legs reach almost full extension. Be careful to not lock out and hyperextend your knees. Return back to the starting position slowly until the weight stack is just above resting position and press again.
- Straight Leg Deadlift: Adjust the weight stack to the desired resistance. Face the QuickFit and grab the low handles, taking a couple steps backward until your feet are just behind the end of the bench. Stand up straight with your arms slightly in front of you and put your feet hip width apart. Keeping your legs fairly straight bend at your waist, being sure to keep your back flat. Allow the handles to pull you forward until your torso is parallel to the floor. At this point, attempt to squeeze your hamstrings and glutes to bring your torso back to the upright standing position. Do these reps slowly and under control.
During this workout, always focus on the form with each movement and rep. Form is important on lower body movements because lack of proper form could lead to knee or back injuries, especially on the squat and straight leg deadlift. Challenge yourself, but not to the point where your form begins to suffer as a consequence.
Log your weights used and repeat this workout in about week to see how much better you have improved. Make sure you stay active, eat enough food, and rest enough in between workouts. All these factors will help you recover faster.