What are your favorite exercises for the “lower body”?
oh man where to start?!?!
Core lifts:
Squat
Deadlift
Full Clean
Full Snatch
Assistant lifts:
Lunges (walking, reverse, stationary, multiplaner)
Step ups
Glute ham raise – the king of assistance lifts
Romanian Deadlifts
Band Box Squat
Band Speed Rackk Pulls
Reverse Hypers
Weighted Glute Bridge
Back Extensions with a single leg eccentric phase (i call them two-ones)
Sled pushes/pulls
Tire Flips
Box Jumps
and the list can go on and on, I love working lower (whole) body lifts!
Step Up – you can change the height in addition to the resistance for more intensity, and add balance components through the use of medicine balls/sandbags/kettlebells and other upper body upward/outward/forward/rotational movements while balancing on one leg at the highest position.
Double Dynamic Lunge – a forward lunge followed by a back ward lunge without touching the foot down between the movements – after each rep, switch legs; or for an added challenge complete all reps on one side without touching your foot down while standing upright.
Barbell + Sandbag Squats – I like to add weighted sandbags to both sides of a standard barbell squat, it adds some variability and engages to the core to prevent excessive shifting of the sandbags. and maintain proper lifting technique.
