在鐵房的日子見很多男子狂操胸肌和手臂，好像不見這些人鍛練下肢，練下肢的器械一般都不用等候，似乎沒有人喜歡大PP和大根。這階段我選擇平均發展，膝頭痛、 坐骨痛不會比網球肘好過。
下肢肌肉的鍛鍊如下：
臀 (glute)
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| Dumbbell Swing |
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| Weighted Hip Thrust |
四頭肌 (quadriceps)
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| Squat |
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| Seated Leg Extension |
大腿後肌／膕繩肌 (hamstrings)
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| Lying Leg Curl |
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| Romanian Deadlift |
小腿肌／腓腸肌 (calf / gastrocnemius)
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| Calf Raise |
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| Jump Box |
脛前肌 (shin / tibialis arterior)
 |
| Reverse Calf Raise |
腰腹肌肉有腹肌 (abdominals)
 |
| Spider Man Plank Crunch |
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| Mountain Climber |
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| Medicine Ball V Up |
腹斜肌 (oblique / side abs)
 |
| Russian Twist |
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| Wood Chop |
下背 (lower back)
 |
| Bird Dog |
 |
| Superman |
 |
Alternating
Superman |
圖片來源：jenreviews.com, spotebi, gymvisuals, buffdudes, lazarangelov academy
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