Lower Body Circuit Training Exercises

Dumbbell Exercises
As with the upper body there are dozens of circuit training exercises for the lower body you can do with a simple set of dumbbells. Examples include, squat variations, lunges, calf raises, dead lifts
One Leg Squat
This is one of the more difficult lower body circuit training exercises - even with just your own bodyweight. Make sure you build gradually up to this one...
1. Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.
3. Lower body by flexing at the hips and standing leg knee. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to "sit back" so that knees stay over the feet.
4. For balance, hold on to a chair by your side. Once thigh is slightly above parallel return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Single Leg Kickbacks
1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement. Repeat with the other leg
Forward Lunges
1. Start by standing with your feet shoulder width apart.
2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement. Return to the starting position and repeat on the opposite leg. 4. If you have them, hold a light dumbbell in either hand.
Box Step with Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. 3. Repeat with other leg.
Sursa: sport-fitness-advisor.com