If you’re looking to build up your lower body, you’ll need to incorporate both pulling and squatting exercises into your routine. To get started with these exercises, here are seven simple lower body pull exercises that you can do anywhere.
Pulling exercises are especially important since they’ll help you build up the glutes, hamstrings, and backside of your legs while squatting exercises will be more focused on building up the quads and other muscles in your thighs.
Following are 7 Simple Lower Body Pull Exercises
#1 Seated Cable Row
If you’re looking to tone your back, build arm muscle, and stretch your hamstrings, try a seated cable row. This exercise works your back muscles by pulling on the cables while you sit up and extend your arms forward.
It also targets your biceps by pulling the handles towards your shoulder blades. The Hamstring Curl will help to lengthen and tighten these muscles.
#2 Standing Cable Row
It is for those who want to work on their back, arms, and shoulders in one exercise; look no further than the standing cable row. With its simple yet challenging movement pattern, this exercise is a great way to target all of your major muscle groups. Plus, it’s a great way to increase your strength and conditioning levels.
#3 Resistance Band Hamstring Curl
Resistance band hamstring curls are a great way to target your hamstrings. This exercise can be done with or without weights and is a great way to start your day if you want to work your hamstrings. Resistance band hamstring curls will also help improve your flexibility and stamina.
#4 Glute Bridge
If you’re looking to add a bit of extra glute-boosting action to your fitness routine, you may want to consider using the glute bridge. With or without weights, this exercise is an excellent method to effectively work your glutes and hips simultaneously.
To effectively lift your legs towards your butt, it is crucial to maintain a straight and tight back. Be sure to use moderate intensity when performing this movement, as over-exertion can lead to injury.
#5 Reverse Lunge With Resistance Band
The reverse lunge is a great exercise for working the quadriceps and glutes. It can be done with or without a resistance band, so it’s versatile for a variety of workouts. To perform the reverse lunge, start by standing with feet hip-width apart and shoulder-width apart.
Hold a Resistance Band in each hand, and step forward with your left foot into a lunge position. Use your right arm to pull your left leg back until you are in line with your torso, then return to the starting position. Repeat on the opposite side.
#6 Bulgarian Split Squat
Bulgarian Split Squat is a unique type of squat that originated in Bulgaria. The squat is split in half, and the seeds are removed, creating a softer texture and sweeter taste. It can be eaten cooked or raw and is a popular dish in Bulgaria.
Start by sitting on a pair of BOSU Balance Balls. Position your left foot onto the ball while keeping your right foot grounded to maintain stability. Next, assume an upright position with your hips pushed back and shoulders relaxed. Twist from your waist to bring the left leg behind you.
#7 RDL on Swiss Ball
Swiss ball training can effectively improve balance and strength in the lower body. It also develops agility, coordination and proprioception. Using the Swiss ball, the reverse curl is a highly favored exercise that effectively focuses on your quadriceps and hamstrings. Here is how you can do it correctly.
If you’re looking for an easy, low-impact exercise that you can do anywhere, try these seven simple lower body exercises. These exercises provide an excellent way to begin your fitness routine as they utilize your own body weight.
In addition to toning your muscles and helping reduce fat, these lower body pull exercises also improve balance and coordination. Go ahead and try them out this weekend and assess how you feel!