Thread: Need advice for lower body workout

Since I've injured my shoulder, I won't be able to do my regular upper body workout for an indefinite time to come. Therefore I'm going to focus on my lower body for the next few weeks.

I work at a job which requires standing around for long periods of time. Note; standing as in staying in one place, not moving around constantly.

I find that my legs constantly ache after a (slow business) day at work. My legs don't ache nearly as bad after a busy day at work because I'm moving around a lot more when we're busy. What lower body exercises could I do to diminish this ache during slow business days?

The past few days I've done lower body, I've targeted the following:

Quads
Glutes
Hamstrings
Calves

After these first few workouts, I could definitely tell (as if I didn't already know) that I rarely do lower body because I'm extremely sore from my waist down (especially my ass ).

Anyways, are there any specific exercises I should do? Or just generally work all of the main lower body muscles?

For the quads I usually just suggest squats. Variations of squats such as the one-legged squat, front squat, zercher squat, and overhead squat are also good. I think the leg press is a good machine too, although squats are superior in my opinion.

For the posterior chain, deadlifts are king. Variations such as stiff legged deadlifts, romanian deadlifts, and sumo deadlifts are also great. Good mornings are another favorite of mine.