Why Focus on Leg Strength?

Our legs are responsible for carrying us through our daily activities, from walking and running to lifting and jumping. By strengthening the muscles in our legs, we can enhance our athletic performance, improve balance and stability, prevent injuries, and even boost our metabolism.

Heel Raises

Why: The more range of movement we have in our ankles to point and flex, the less impact goes through our knees, hips and back as we walk or run. This exercise works plantar flexion, the movement of the foot we use to push a car’s gas pedal. It also strengthens the calf muscles and works balance.

How: Stand with feet hip-width apart and hold a weight in each hand, with arms straight by your sides. Keep your spine tall and gaze straight ahead as you slowly lift your heels off the floor until you are on the balls of your feet. Pause at the top and lower back to the ground with control. Try not to allow your ankles to roll outward or inward as you rise. Perform 10 to 15 reps.

Option: If this is challenging, lose the weights. You can also place a hand on a wall or the back of a chair to help with balance. To increase difficulty, keep the heels raised for a longer period or perform this one leg at a time.

Knee Extension

Why: This exercise strengthens the quadriceps muscles while also working the range of motion in the knee joint.

How: Sit on the edge of a chair and loop the middle of a resistance band around one ankle. Secure the band under the opposite foot and grasp both ends of the band in one hand. Keep your foot flexed and spine tall as you extend your knee to straighten your leg. Pause at full extension, then slowly return to starting position. Perform 10 to 15 reps on each leg.

Knee Flexion

Why: The counter-exercise to knee extension, this exercise targets the hamstring muscles.

How: Stand with feet hip-width apart and loop the middle of a resistance band around your right ankle. Secure the band under the left foot and hold the end of the band in the left hand. Maintain a tall spine as you slowly bend the right knee so that your right heel lifts behind you until your shin is parallel to the floor. Pause, then return to starting position. Perform 10 to 15 reps on each leg.

Lunge

Why: The lunge targets the quads, glutes and lower back while also working the core. This exercise also works single-leg strength and balance.

How: Stand with feet hip-width apart and a weight in each hand, arms straight by your sides. Step forward with your right foot and lower your body until your front and back legs form 90-degree angles. Your front knee shouldn’t pass over your ankle and your back knee should hover off the ground. Press down through your right foot to return to your starting position. Alternate legs for 10 to 15 reps on each leg.

Option: If you feel wobbly, start with stationary lunges on each leg. If this feels easy, try to advance to walking lunges.

Incorporating leg-strengthening exercises into your fitness routine can yield numerous benefits, both in terms of performance and overall health. Whether you're aiming to improve your athletic abilities, increase stability and balance, or simply enhance the strength and tone of your legs, dedicating time to target these muscle groups will bring you closer to your goals.

I'm thrilled to share my knowledge and expertise with you, and I'll be sending more helpful tips and exercises in the upcoming emails. If you have any specific questions or would like personalized guidance, feel free to reply to this email or reach out to me directly. Let's embark on this leg-strengthening journey together!

Stay strong, stay active!