I need a Lower Body workout

I was just wondering if you could send me some lower body workouts, abs and legs mainly. I see some in other posts but they have names which don’t really help me that much because i don’t know what they are, so pictures or videos will be appreciated. And if u can’t get pictures or videos, a good explanation of each workout should be fine.

I lift 4 days a week

1 day a week I do this leg workout:

Squats: 3 sets of 10
Leg Press: 3 sets of 8
Lunges: 3 sets of 10 (for each leg)
Stiff-Legged Deadlifts (a.k.a RDL or Romanian Deadlift): 3 sets of 10
Leg Curls (a.k.a. Hamstring curls) 3 sets of 10

After the 1st 2 weeks of doing this I could barely walk. So have fun
On another day during the week I do regular deadlifts, 3 sets of 8
I also do Hang Cleans on another day during the week, 3 sets of 8

You should find most the exercise descriptions here:
http://www.exrx.net/Lists/ExList/ThighWt.html#anchor172012
or here
http://www.exrx.net/Lists/ExList/ThighWt.html#anchor1942303
or here
http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

alright, sweet, that websites pretty nice. it has a lot of good info and exercises. i have a feeling that it isn’t a pitchers’ workout page though. what i mean is that not all those exercises are probably not meant for pitchers, they are meant for body builders in general. for example i heard that bench presses are not good for pitchers. so the website is helpful, i just don’t know which ones are best.

The squat and the deadlift are probably the most important lifts. If you want to simplify things, you could get extremely strong by doing just those 2 exercises for lower body. Start out with low weight and work on form (just the bar at first, then try to add 10 pounds each work out). Then as you get comfortable with the exercise, you can add heavier weight and build strength in the quads, hamstrings, glutes, calves, lower back, and core.

I concur with kc86. Really stress the form on those two lifts though. It is very very important.