# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CWOeeDeLbgz
- **Gondola URL:** https://gondola.cc/posts/21676715-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/03bd245301.jpg
- **Posted:** 2021-11-13T18:31:45.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

🔵Best Lower Body Exercises🔴
Tag a friend that needs to see this! 👇
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👉The lower body is made up of four main muscle groups: Quadriceps, Hamstrings, Glutes, and Calves. Here are the best exercises for each muscle based on muscle activation levels, overloading ability, accessibility, and overall muscle stress the exercise places on the muscle.
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Quadriceps: Squats (Back or Front)
Hamstrings: Conventional Deadlift
Glutes: Hip Thrust
Calves: Standing Calf Raise
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Each of these exercises should be included in your lower body training plan for optimal development.
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For primarily strength gain, 3-4 sets of 3-6 reps mostly will work well. For primarily muscle gain, 3-5 sets of 8-15 reps will be good.
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Follow TheTrainingManual for daily exercise & fitness tips!📚
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#legday #pullday #pullups #backday #quads #hamstrings #glutes #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift  #hypertrophy  #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily⁣ #sportperformance

## Stats

- **Views:** 0
- **Likes:** 2,962
- **Shares:** 0
- **Comments:** 6

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, hamstrings, glutes, idoportalmethod, yogi, idoportal, hipmobility, yogaformen, irishfitfam, quads, hypertrophy, pullups, sportperformance, physio, mobility, stretchdaily, flexibility, mobilitywod, myodetox, bodybuilding, deadlift, shouldermobility, yoga, backday, weekendyoga, fitness, workout, physicaltherapy, legday, pullday

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