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Introduction Lower Body Training

Balanced Body Movement Principles Developing Strength, Endurance and Power

The lower body is our primary source of

Balanced Body Movement Principles Mobility Whole strength, endurance and power in daily,
functional and athletic activities.
and Body
Restoration Movement
How the Body Works and How to Train it To be able to use the lower body
effectively training should focus on:
Module 3: Lower Body Training
• Developing optimum alignment
• Creating appropriate range of motion in all
Upper Body Trunk the joints
Training Integration • Training sufficient strength to meet the
functional or activity goals of the client.
• Training or cross training specific
movements to help clients achieve their
Lower Body goals or recover from imbalanced use.
Training

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Lower Body Training Lower Body Training Lower Body Training

Module 3: Key Principles Movements of the Hip Movements of the Knee and Ankle

Key Principles for Lower Body Training

Knee
flexion

Create
Create
balanced Create
Optimize the balanced Train agility, Dorsi Knee and
Knee
range of strength and Adduction Abduction Flexion Extension Medial Lateral flexion
Ankle
extension
alignment of strength balance, rotation rotation
Movements
motion endurance for
the lower around the coordination
around the functional
limb. hip, knee and and power.
hip, knee and activities.
ankle.
ankle joints. Plantar
flexion

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Lower Body Training Lower Body Training Lower Body Training

Workout - Movement Preparation Workout - Strength and Power Aligning the Lower Limb
Optimum lower limb alignment means the center of
the hip, knee and ankle joint are in a line
perpendicular to the floor.

The femur and tibia are aligned relative to

each other.

Squat + Knee Lift Sumo Squat

Standing Ankle Mobility Standing Hip Abduction

Marching + Balance
The knees are in line with the hip and ankle. Hip joint
Standing Hip Extension Standing Hip Adduction
and Hip Flexion

The tibia is relatively straight. Knee joint

Ankle joint
The feet are in neutral alignment.
All Fours Hip Flexion, Extension, Hip Rock to Low Lunge Prone Hip Extension Deep Squat
Abduction, Adduction, Upright Squat + Heel 90/90 Lunge Tilt Lunge Lunge in Different
Circumduction Raises Directions
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Lower Body Training Lower Body Training Lower Body Training

Creating Muscular Balance Neuromotor (Mind/Body) Fitness Elements How Muscles Contract
To create muscular balance include focus on range All of these require training of the
of motion and strength in the following actions. nervous system Sarcomere

Mental Agility Balance Coordination Reaction Speed

Capacity The ability The ability The ability to Time The rate
Ankle Ability to to quickly to stay control The of motion
dorsiflexion, understand, multiple body interval of or
Hip medial change upright or in parts smoothly velocity Actin Myosin Muscle contraction
Hip flexion Hip abduction Hip Knee flexion plantar remember time
and extension and adduction
and lateral
circumduction and extension flexion, body control of and efficiently between
rotation and position or body
inversion and stimulus
persevere.
eversion
Effectively
direction movement and
connecting response
thought and
action 1. Myosin head attaches to actin 2. Myosin head pulls actin toward
center of sarcomere. 3. ATP causes myosin to release actin

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Lower Body Training Lower Body Training Lower Body Training

Actin and Myosin Crossbridge Types of Muscle Contractions Roles of Muscles in Movement
• A concentric contraction is a shortening contraction. • Muscle or muscles that contract to produce the
Concentric The muscle contracts with a force greater than the
resistance causing it to shorten.
Agonist desired action. “Prime Mover” i.e. biceps brachii in
elbow flexion.

• An eccentric contraction is a lengthening contraction.

Antagonist • Muscle or muscles who oppose the action of the
A graceful image of force generating
movement. Eccentric The muscle contracts with a force less then the
resistance causing the muscle to lengthen. agonist. i.e. triceps brachii in elbow flexion.
Actin and Myosin cross bridge sliding act
as a molecular dance whose wave
creates muscle contraction.
• An isometric contraction does not change the length
of the muscle. The muscle contracts with a force equal • Muscle that acts to stabilize a joint against the pull
Isometric to the resistance so the muscle does not change Stabilizers of another muscle or gravity.
length.
Notice how the shorter lever arm and
force of pull change the movement
speed and quality. Copyright 2019, Balanced Body Education LLC. Copyright 2019, Balanced Body Education LLC.
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Lower Body Training Lower Body Training Knee and Ankle

(tibiofemoral joint)
Roles of Muscles in Movement Muscle Fiber Types
• Slow contraction speed, slow conduction velocity
• Muscles which contribute to the desired action but are not the
Synergist agonist. Synergists can also correct for unwanted action. i.e. wrist
Type 1 • Used for endurance, sustained effort and postural support
• Red fibers, high blood supply
flexors in elbow flexion. Slow Twitch • High levels of mitochondria, uses oxidative energy production
• Walking, cycling at a steady pace

• Occurs when the agonist or prime mover and the antagonist • High contraction speed, high conduction velocity, fatigues easily
Co- contract together. i.e. biceps and triceps contracting to control Type 2a • Used for strength, power and force production over short periods
• Pink fibers, light blood supply
contraction elbow flexion. Fast Twitch • Low levels of mitochondria, uses anaerobic (glycolytic) and some oxidative energy production
• Weight lifting (8 – 12 reps), 400 meter run

• Very high contraction speed, high conduction velocity, fatigues very easily
Common • Tears, strains, bruises, contusions
Type 2b • Used for maximal strength, power and force production over short periods
• White fibers, light blood supply
Pathologies Fast Twitch • Lower levels of mitochondria, uses anaerobic (glycolytic) energy production
• Weight lifting (1 – 3 reps), 100 yard dash

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Ankle, Foot and Toes Lower Body Training Lower Body Training
(talocrural, talotarsal, midtarsal, tarsometatarsal,
metatarsophalangeal and interphalangeal joints)
Video Anatomy Segment Bones of the Hip and Leg
Lumbar spine
» Video Disk 3 - 2:50 – 14:10 Sacrum Pelvis

Hip joint

Femur

Patella (kneecap)
Knee joint

Fibula

Tibia

Ankle joint
Foot

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Lower Body Training Lower Body Training Lower Body Training

The Hemipelvis or Hip Bone The Knee The Foot
Iliac crest
The Hemi Pelvis or
Fibula
Hip Bone includes ILIUM
three parts Tibia
Femur Quadriceps
• Ilium
• Ischium Calcaneus
Anterior superior
• Pubis Posterior superior iliac spine (ASIS) Patella
iliac spine (PSIS)
Medial collateral Lateral malleolus Medial malleolus
(tibial) ligament
Posterior inferior iliac Anterior inferior iliac
Lateral collateral (fibular)
spine (ASIS) spine (AIIS)
ligament
Talus
Acetabulum
Posterior cruciate ligament Cuboid
Menisci Navicular
Anterior cruciate ligament
Pubic symphysis
Cuneiforms Metatarsals
All three fuse to
form the hip bone Fibula
and the acetabulum PUBIS
ISCHIUM Tibia

Ischial tuberosity
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Lower Body Training Synergists – Muscles Working Together Coxal

Coxal (hip joint)

Balancing the Hip Flexors (hip joint)

For functional activities If the medial rotators If the lateral rotators

like walking and are dominant, the hip are dominant, the hip
running, the hip flexors flexors will pull the flexors will pull the
should direct the femur femur across the femur away from the
straight forward. midline on hip flexion. midline on hip flexion.

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Coxal Lower Body Training Lower Body Training

(hip joint)

Balancing the Hip Flexors Training Definitions

Endurance
The ability of a muscle group to perform repeated
contractions over a sub maximal load for an extended
period of time
Hypertrophy
Increase in muscle mass and cross sectional area
Focus on alignment Release tension in Release tension in
in all hip flexor the hip medial the hip lateral Strength
exercises and correct rotators and activate rotators and activate The greatest amount of force a muscle can produce in a
flexibility imbalances the hip abductors the hip adductors single maximal effort
to correct hip and lateral rotators and medial rotators
tracking. to correct medial to correct lateral Power
tracking of the femur. tracking of the femur.
The ability to exert explosive movement
Force x Velocity
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Lower Body Training Lower Body Training Lower Body Training

Training Specific Skills Hip Flexion Exercises Strength Training Progressions

Endurance Marching Supine Gravity assisted

>12 – 20 reps 2 – 3 sets <70% 1 rep max
Marching Seated Gravity resisted
Hypertrophy • Short lever
>6 – 12 reps 3 – 6 sets 70 - 90% 1 rep max Marching Standing • Long lever

Strength • Focus on pelvic stability, Add complexity

balance and working the
>2 – 8 reps 2 – 6 sets >80% 1 rep max full range of hip flexion.
• Progress from gravity Add load
Power assisted to gravity resisted
>2 – 4 reps 2 – 6 sets >90% 1 rep max to longer lever by Add specificity
straightening the leg.
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Lower Body Training Coxal Lower Body Training

(hip joint)

Balancing the Hip Extensors Hip Extension Exercises

Bridging

Prone Hip Extension

All Fours Hip Extension

One way to assess hip Hip extension can be To target the medial
Standing Hip Extension
extensor balance is to done from supine hamstrings focus on • Focus on minimizing lumbar
bend the knee and see (bridging) all fours, or medial rotation and extension and aligning the leg
if the tibia rotates standing and with a adduction of the hip. with the hip.
laterally (lateral bent or straight knee. To target lateral
hamstring dominance • Focus on balancing glute and
hamstrings, focus on hamstring engagement.
or tibial torsion) or lateral rotation and
medially relative to abduction of the hip.
• Variations include medial and
the tibia. lateral rotation of the leg.

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Lower Body Training Coxal Lower Body Training

(hip joint)

Balancing the Hip Abductors Open Chain vs. Closed Chain

Closed Chain
• Exercises where the
hands or feet are in
contact with a surface.
• Trains distal control.
The hip abductors can Training the abductors Stepping sideways or
be worked with the legs
straight and the hip in
in a closed chain
position should be
balancing on one leg are
also excellent ways to Open Chain
neutral or with the hips included to create address the abductors.
flexed or extended. functional stability of • Exercises where the feet
the hip.
The position of the hip or hands are not in
will change the
activation of the contact with a surface.
muscles.
• Trains proximal control.
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Lower Body Training Lower Body Training Coxal

(hip joint)
Hip Abduction Exercises Balancing the Hip Adductors
Side Lying Leg Lifts

Stepping Out Abduction

Standing Leg Lifts

• Focus on hip abduction
rather than a hip lift. The hip adductors Training the Working the
• Variations: working leg can be worked adductors in a adductors in
medial, neutral or laterally isometrically by closed chain standing helps
rotated. Hips neutral or
flexed holding something position should be create stability and
between the legs. included to create balance.
functional stability
of the hip.

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Lower Body Training Knee Knee

(tibiofemoral joint) (tibiofemoral joint)
Hip Adduction Exercises

Side Lying Leg Lifts

Seated Adduction with

the Ring

Standing Adduction

• Focus on pelvic stability, full

range of motion, adduction
with hip in neutral and
flexed, isometric and
concentric

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Lower Body Training Ankle

Ankle (talocrural joint)

Balancing the Ankles and Feet (talocrural joint)

Its important to work the Heel raises are a Working with footwork or
ankles in six directions: functional exercise that jumping on the Reformer
Plantarflexion creates strong ankles and adds an element of
lower legs and helps dynamic strengthening
Dorsiflexion develop good balance. and agility to the ankles
Plantarflexion with and feet.
inversion and eversion
Dorsiflexion with
inversion and eversion

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Lower Body Training Lower Body Training Lower Body Training

Footwork Exercises Sagittal System Imbalances Lateral System Imbalances
Plantarflexion and
Dorsiflexion Anterior pelvic Posterior High hip Low hip
Plantarflexion with Inversion
tilt pelvic tilt • Abductor is
and Eversion • Hip flexors are long • Abductor is
• Hip flexors are
short long short
Dorsiflexion with Inversion
and Eversion • Hamstrings are
• Adductor is • Adductor is
• Hamstrings are
long short short long
Standing Heel Raise • Back extensors • Back extensors • Quadratus • Quadratus
are short are long
• Ankle strength and stability is
often neglected. Work the ankle
• Abdominals are
lumborum is lumborum is
• Abdominals
progressively in all ranges of
motion including inversion and long are short short long
eversion

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Rotational System Imbalances Alignment Anomalies – Legs Understanding the Q Angle
Pelvic inflare Pelvic outflare The Q (or quadriceps) angle is the
Rotation to opposite side
Right inflare in photo
Rotation to same side Left
outflare in photo
Femoral internal rotation angle formed by the tibia and the
femur at the knee joint.
• Right femur is laterally • Left femur is medially • Train lateral hip rotators and • Measured by drawing one line from the ASIS to
rotated rotated
• Right to left anterior • Left to right AOS is long
leg alignment the center of the patella, and another line
directly in line with the tibia
oblique sling (AOS) is • Right to left POS is long • Women generally have a greater Q angle then
short Femoral external rotation men because their hips are usually wider.

• Left to right posterior An increased Q angle can increase

oblique sling (POS) is • Train medial hip rotators and pressure on the knee by creating a
short more lateral pull by the quadriceps on
leg alignment the patella

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Lower Body Training Lower Body Training Lower Body Training

Alignment Anomalies – Legs Alignment Anomalies – Legs The Lower Leg and Foot
Knee Hyperextension
Knock knees (genu valgus)
• Work on decreasing
Tibial Torsion
• Work on improving alignment hyperextension in
in dynamic movement as much
weightbearing. • With medial and
as possible for the client.
• This is difficult to train lateral tibial rotation,
Bow legs (genu varum) because correcting focus on alignment
hypermobility takes work and
• This does not always effect
because the pattern is of the hip and knee
performance but if it does, work
on improving alignment in typically hard wired into the and correct the foot
dynamic movement. client’s nervous system alignment gradually. Tibial torsion and tibial bowing
Knock Knees Bow Legs
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Lower Body Training Lower Body Training Lower Body Training

Alignment Anomalies – Feet The Knee Functional Movement Patterns
Pronation Dysfunctional patellar tracking
• In standing alignment, the arch flattens toward the Marching with
ground and the Achilles tendon bows toward the medial • When the quadriceps contract, the Arm Swings
side of the foot. patella should glide superiorly in a
Supination straight line.
• In standing the arch is lifted and the weight of the foot is • If the alignment or muscle balance Upright Squat/Plie,
carried laterally. are off, the patella will track laterally. narrow or wide
Bunions • This is usually caused by a tight • Focus on alignment,
• A bunion is a deviation of the toe towards the center of lateral thigh and a weak vastus strength and
the foot. Bunions usually occur on the big toe. medialis or an increased Q angle.
• Any of these patterns indicate an imbalance in the endurance in these
muscles of the foot and lower leg. Focusing on • This can lead to knee pain. exercises
correcting gait and weight bearing on the feet can be
helpful.

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Lower Body Training Lower Body Training Lower Body Training

Functional Movement Patterns Functional Movement Patterns Functional Movement Patterns

Squats Lunge
• 90/90
• Tilt lunge
Sumo Squat • Curtsey
• Different directions
• Walking Lunge
• Focus on
alignment, Focus on alignment,
balance, strength
strength and and endurance in
endurance in these exercises.
these exercises
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Lower Body Training Lower Body Training Lower Body Training

Mat Warm Up Barre Lower Body Sequences Lower Body Sequences

Supine Ankle Series Hip Flexion (Marching) Leg Slides Bridging + Marching

Squat Parallel Tilt Lunge Lunge in Different 90/90 Lunge

Standing Marching Knee Bend/Plie, 1st Position Heel Raise/Releve Knee Bend/Plie, 2nd Position Directions

Sidelying Leg Series All Fours Hip Flexion, Extension, Prone Hip Extension
Abduction, Adduction

Leg Lift Forward Leg Lift Back Leg Lift Side Upright Squat Sumo Squat Wall Squat
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Lower Body Training

Module 3: Key Principles Balanced Body Movement Principles Balanced Body Movement Principles

Whole Body Movement (√)

Key Principles for Lower Body Training
Trunk Integration (√)
Create
Create Moving on to
balanced Create
Optimize the balanced Train agility, Lower Body Training (√)
range of strength and
alignment of strength balance, Upper Body Training!
motion endurance for
the lower around the coordination
around the functional
limb. hip, knee and and power.
hip, knee and activities. Upper Body Training
ankle.
ankle joints.

Mobility and Restoration

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Lower Body Training Lower Body Training

The Hip The Hip
Sacroiliac joint
Iliac crest
Sacrum

Anterior superior
Acetabulofemoral Posterior superior
iliac spine (ASIS)
(hip) joint iliac spine (PSIS)
Sacroiliac joint
Posterior inferior iliac
Anterior inferior iliac
spine (PIIS)
Femoral head spine (AIIS)
Sacrococcygeal joint
Femoral neck
Acetabulofemoral
(hip) joint
Greater trochanter Lesser trochanter Lesser trochanter
Pubic symphysis
Ischial tuberosities
Femur

Anterior view Posterior view

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