MUSCLE GROUPS

• Knee and Hip Extension
• Knee Flexion and or Hip Extension
• Hips Abduction and Adduction
• Ankle Extension (Plantar Flexion)

Lower Body Functional Exercises

Select one exercise from each of the following 4 muscle groups for a comprehensive program. Most of these can be done alone with simple equipment such as a dumbbell (DB) or barbell (BB).

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Lower Body Functional Exercises – Knee and Hip Extension
Muscles Involved: Rectus femoris, Vastimuscles, Gluteus maximus, Hamstrings

• Chair Squat (DB)
• Squat (DB or BB)
• Stationary Lunge (DB or BB)
• Step Up (DB or BB)
• Walking Lunge (DB or BB)
• Single Leg Squat (DB)

Lower Body Functional Exercises – Knee Flexion and or Hip Extension
Muscles Involved: Hamstrings, Gastrocnemius

• Physioball Pull Ins
• Stiff Leg Deadlift (DB)
• Good Morning (BB)
• Single Leg Stiff Leg Deadlift (DB)

Lower Body Functional Exercises – Hips Abduction and Adduction
Muscles Involved: Gluteus Medius, Many Adductors

• Cross Over Step Up (DB)
• Lateral Step Up (DB)
• Manual Resistance Abduction
• Plate Slides
• Abduction and Adduction (Machine)

Lower Body Functional Exercises – Ankle Extension (Plantar Flexion)
Muscles Involved: Gastrocenemiusand Soleus

• Two Leg Heel Raise (DB)
• Two Leg Heel Raise from Elevated Platform (DB)
• Single Leg Heel Raise from Elevated Platform with Balance Prop (DB)
• Single Leg Heel Raise from Elevated Platform w/o Balance Prop (DB)

EMPLOYEE WELLNESS

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• Contact

Contact Marquette Employee Wellness

Marquette University Department of Exercise Science
College of Health Sciences
Schroeder Health Complex, Room 235
P.O. Box 1881
Milwaukee, WI 53201-1881