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Lower Body Exercises


Human Resources
Fax: 202-885-2558
New Mexico, Room 350

Edwards, Carol M
Senior Director of Human Resource Service Delivery

Human Resources
4400 Massachusetts Avenue NW
Washington, DC 20016-8054

Here are some exercises to strengthen and stabilize your lower body. Your lower body is extremely important in every day life as well as in many leisure activities. Working to improve muscular tone and endurance can make these activities easier and more fun.

Wall Squat-Ball:

Place an exercise ball between the wall and the curve of your lower back, and begin with your feet shoulder width apart.

Slowly bend your knees and lower your body to a sitting position. While performing the squat, make sure to keep your shoulders level, your hips square. Also be careful that your knees do not stick out over your toes.

Wall Squat Video

Overhead Squat Video

Overhead Squat-Ball:

Holding an exercise ball, stand with your feet hip width apart and your toes facing forward. Raise the ball over your head with your arms extended.

Squat down to near a seated position, keeping the weight on your heels and your spine aligned. Return to the standing position.

Front Lunges-Band:

Stand on the tubing with the foot of the leg you want to exercise. Grasp the handles and position your hands at shoulder height with your palms facing forward and your elbows tucked into your body.

Step back with the opposite foot, and lower your body until the front knee is bent to 90 degrees. Make sure to keep your spine aligned and your knee directly over your toe. Rise up and return to the starting position.

Front Lunges Video

Side Lunges Video

Side Lunges-Ball:

Holding an exercise ball, stand with your feet shoulder width apart. Raise the ball over your head, keeping your arms extended.

Keeping one foot planted, step to the opposite side. Keeping the posted leg straight, bend the opposite knee until it is nearly at 90 degrees. Return to the starting position by pushing off with the bent leg.

Hamstring Curls-Ball:

Lay on your back with your ankles resting on a stability ball. Place your hands on the ground at a 45 degree angle to your body. Raise you lower body off the ground, aligning your legs and spine. Keeping your lower body lifted off the ground, curl your legs until your heels are resting on top of the stability ball.

Hamstring Curl Video

Deadlift Video


Stand with the tubing running under the arches of both feet, and your palms facing backwards. Bend at your knees and middle, keeping your spine aligned. Raise up using your legs, keeping your hands in front of your legs as you do so.


Seated Plantar Flexion-Band:

While seated on the ground, run the band under the arch of one foot, and bring the other foot up to the inside of the opposite thigh. Holding the handles next to your chest, flex your foot forward.

Seated Plantar Flexion Video