When it comes to building a stronger lower body, the groin, quad, and calf play a crucial role. These muscles enable you to do small and big movements, giving you flexibility.
Finding the right exercises that work for all three groups is where the tricky part comes in. But lucky for you, this guide will help you build the best routine, focusing on the said parts of your physique. Each workout also comes with proper techniques and form tips to maximise your results. So let’s get started!
Groin Exercises
The groin muscle, also known as the adductor, is located in the inner thigh region. These muscles play a crucial role in hip movement and stability. Try doing side-to-side movements while balancing – that’s your groin muscles at work. They’re also involved in various lower body movements, e.g. walking, running, and jumping.
Targeting the groin muscles during a lower body workout is vital. Besides injury prevention, a strong and flexible groin can improve your lower body strength. The same goes for your stability and mobility, which are central to daily activities.
1. Seated butterfly stretch
Muscle targeted: Adductors
To perform:
- Sit on the ground with your knees bent and the soles of your feet together.
- Hold onto your ankles or feet with your hands.
- Slowly lower your knees towards the ground, using your elbows to push them down gently.
- Hold the stretch for 20-30 seconds, then release.
2. Sumo squat
Muscle targeted: Adductors, glutes, quads, and hamstrings
To perform:
- Stand with your feet wider than shoulder-width apart and toes pointed outwards.
- Lower your body down into a squat position, keeping your back straight and chest lifted.
- Push through your heels to stand back up, squeezing your glutes at the top.
- Repeat for 10-15 reps.
3. Lateral lunges
Muscle targeted: Adductors, glutes, quads, and hamstrings
To perform:
- Stand with your feet hip-width apart, hands on your hips.
- Take a big step to the side with your right foot, keeping your left foot planted.
- Lower your body down into a lunge position. Keep your right knee behind your toes and your left leg straight.
- Push through your right heel to stand back up, then repeat on the other side.
- Repeat for 10-15 reps on each side.
Note: Always warm up before starting any exercise routine. Also, consult with a fitness professional if you have any health concerns or injuries.
Quad Exercises
Quad muscles, also known as the quadriceps femoris, are a group of four muscles located in the front of the thigh. The quads are responsible for extending and straightening the knee joint. Plus, stabilises the hip joint.
Targeting them during a workout can do wonders for your lower body, such as:
- improve overall lower body strength, speed, and power
- reduce the risk of knee injuries, e.g. sprains and strains
- enhance body symmetry and balance, leading to a more aesthetically pleasing physique
Including exercises that target the quad muscles is also essential for optimal performance.
1. Bodyweight squats
Muscle targeted: Quads, glutes, and hamstrings
To perform:
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Lower your body down into a squat position, keeping your back straight and chest lifted.
- Push through your heels to stand back up, squeezing your glutes at the top.
- Repeat for 8-12 reps.
2. Lunges
Muscle targeted: Quads, glutes, and hamstrings
To perform:
- Stand with your feet hip-width apart, hands on your hips.
- Take a big step forward with your right foot, lowering your body down into a lunge position.
- Make sure your right knee is directly above your ankle and your left knee is hovering just above the ground.
- Push through your right heel to stand back up, then repeat on the other side.
- Repeat for 10-15 reps on each side.
3. Step-ups
Muscle targeted: Quads, glutes, and hamstrings
To perform:
- Stand in front of a step or bench with your feet hip-width apart.
- Step up onto the bench with your right foot, making sure your knee is directly above your ankle.
- Push through your right heel to stand up tall on the bench, then step back down with your left foot.
- Repeat for 10-15 reps on each side.
When performing each, make sure to use proper form to avoid undue strain on the knees. Always start with bodyweight exercises before adding weights. Lastly, you may consult a healthcare professional before starting a new routine.
Calves Exercises
(Image Credit: Wallpaper Flare)
The calves, also known as the gastrocnemius and soleus muscles, are located on the back of the lower leg. Usually between the knee and ankle. These muscles are responsible for plantar flexion or the motion of pointing toes downwards.
Toned and strong calves can improve overall lower body strength, speed, and power. The calves also play a big part in ankle stabilisation crucial for balance.
Working the calves muscles can lead to a more balanced and proportionate physique.
1. Standing calf raises
Muscle targeted: Gastrocnemius
To perform:
- Stand on a step or raised platform with your heels hanging off the edge.
- Raise your heels up as high as you can, keeping your knees straight.
- Pause for a second, then lower your heels back down below the level of the platform.
- Repeat for 8-12 reps.
2. Seated calf raises
Muscle targeted: Soleus
To perform:
- Sit on a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place a weight plate or dumbbell on top of your knees.
- Raise your heels up as high as you can, keeping your knees bent.
- Pause for a second, then lower your heels back down below the level of the ground.
- Repeat for 8-12 reps.
3. Jump rope
Muscle targeted: Gastrocnemius and soleus
To perform:
- Hold a jump rope with both hands and stand with your feet hip-width apart.
- Begin jumping with both feet, keeping your knees slightly bent and your core engaged.
- Land softly on the balls of your feet, using your calf muscles to absorb the impact.
- Repeat for 30-60 seconds, rest for 30 seconds, and repeat for 3-5 sets.
Adjust the weight and intensity of the exercises according to your fitness level. Don’t forget to warm up!
Round-up
Including groin, quad, and calf muscle exercises in lower-body workouts can make a significant difference. By targeting these muscles, you can improve, prevent, and develop the following:
- athletic performance
- injuries
- a more balanced and proportionate physique
Proper form, consistency, and progression are also keys. In return, you can achieve your goals and enjoy the benefits of a well-rounded lower body routine!