Leg Strengthening Exercises

Calf Raises
7th November 2016

These are best carried out on a step or ledge rather than the floor so the muscles can be worked through their full range. Calf Raises 1. Stand on a step, feet facing forward and the back half of the feet hanging off the edge. 2. Keeping the knees straight and slightly softened, slowly rise […]

Glute Bridge
7th November 2016

Glute Bridge 1.  Lay on your back with both knees bent and feet flat on the floor shoulder width apart. Rest your arms on the floor by your side, palms down for support if needed. 2. Posteriorly tilt your pelvis, and flatten the arch of the lower back into the floor. This should make the […]

Hamstring Curl
7th November 2016

These exercises will help isolate your hamstrings to safely strengthen the area evenly between each leg. Lying Hamstring Curl This exercise can be carried out using a lying (or standing) hamstring curl machine if you have one available. Alternatively, a cable machine or even a theraband can be used to target these muscles. 1. Adjust […]

Single Leg Step Up
7th November 2016

This exercise is just like walking up the stairs, but you can make it harder with extra weight and a higher step! Single Leg Step Up 1. Stand with a box or step in front you and place one foot resting on the box. 2. Keep this foot on the box and push off the […]

Bulgarian Split Squat
7th November 2016

  This exercise is a more static version of the lunge exercise, but elevating the back leg requires more balance and core stability, also making the standing leg work harder. Bulgarian Split Squat 1. Start in the lunge position/staggered foot stance with the back leg elevated onto a bench or box behind (with the weight […]

Lunges
7th November 2016

Lunges are a great exercise to control weight in a multiple directions working balance, power and coordination. Body Weight Lunge 1. Stand tall with the feet shoulder width apart. 2. Take a big step forward with one leg, leaving the other leg on the floor behind. Bend at the hips and knees and lower the […]

Deadlift
7th November 2016

Deadlifts are a functional exercise that allows development of total body strength and improves posture and whole body stability. They can be slightly daunting to a new lifter, but it is important to learn and maintain correct form to protect the lower back. Barbell (Conventional) 1. Stand at the bar with feet shoulder width apart. […]

Squats
7th November 2016

A basic and functional body weight movement that can be adapted in multiple ways to add total body mass. Basic start position: Feet should be shoulder width apart, toes pointing slightly out (at 11 & 1 on a clock face). Stand tall and keep the shoulders, chest, hips and knees all facing forward as you […]

Hip Abduction
29th September 2014

  Method Lying on your side, support your head with your hand and place the opposite hand in front of your ribs. Trying to keep the body and legs in a straight line keep the feet and knees together. Raise the top leg into the air using the side waist and buttock muscles. Try to […]

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