Top 5 Leg Strengthening Exercises
Leg strengthening exercises are a great way to improve your overall strength and mobility. From squats and lunges to calf raises and step-ups, there are many exercises that can target your leg muscles and help you become stronger. Here are our top 5leg strengthening exercises that you can do to get the most out of your recovery following knee injury.
Leg strengthening is an important part of all daily life. It is important to strengthen the leg muscles in order to help the body move better and to reduce the risk of injury. Having strong legs is beneficial for many activities, including running, walking, climbing, and even dancing.
Strong leg muscles are important for balance and stability. When the legs are strong, it is easier to maintain balance and avoid falls. This is especially important for older adults who are more prone to falls. Strong legs can help to prevent injuries, since weak muscles can lead to instability and injuries when performing any type of physical activity.
Strong legs are also important for sports performance. Strong legs provide the foundation for power and speed. Strong legs give athletes the ability to jump higher, run faster and move more efficiently. This is especially important for sports like football, hockey and squash, or any sport involving change in direction.
Strong legs are also important for everyday activities. Walking, running, and climbing stairs become much easier when the leg muscles are strong. Strong legs can also help to reduce fatigue and make it easier to perform daily tasks like carrying groceries and lifting heavy objects. As we age, our muscles atrophy and get weaker. Leg strengthening is essential for seniors.
Here are our Top 5 Leg Strengthening Exercises:
1. Swiss Ball Squat: Place a Swiss ball behind your lower back, and place your feet two foot (0.5m) from the wall. Open your legs slightly wider than shoulder width. Bend your knees to the full squat (90 degrees) position. Make sure you keep the middle of your knee cap in line with the middle toes of your foot. Always keep your feet flat on the ground, do not let your heels raise from the floor. Repeat ten times, three sets.
2. Single-Leg Romanian Deadlift: The Romanian dead lift. Standing with your feet shoulder width apart, and holding a dumbbell in each hand, extend one leg behind you as you bend forwards. Soften your knee slightly, and make sure you keep your back straight (or just slightly arched) throughout the movement. When you reach horizontal, come back up to the start position (on one leg). Repeat ten times, three sets.
3. Bulgarian split squat with medicine ball into single leg RDL: Hold a medicine ball. Place one foot on a chair or bench behind you, and the other flat on the floor. Go into a squat position by bending your knee as far as comfortable. Make sure you keep your knee in line with the middle of your foot, do not let your knee drift outwards or inwards. Then straighten your leg to the start position. Now bend forwards at the waist, keeping your back as straight as possible or slightly arched. Go down to the horizontal, hold, then come back up and repeat the squat. This is a strengthening exercise for your quadricep muscle group located at the front of your thigh, but also strengthens a number of other muscles in the leg. Repeat ten times, three sets.
4. Lunge with Dumbbells: Holding a dumbbell in each hand, take a step forwards, and bend your front knee past the vertical. Your back knee drops towards the floor. Always keep good alignment: your knee should stay over the 2nd ray of your foot, and never let your knee drop inwards. Return to the start position and repeat by lunging with the other leg forwards.
5. Box Jumps: With both legs, jump onto a box. Use a little bit of knee bend when you jump, and keep both feet facing forwards. Try to keep good posture by keeping your head up. Then jump off.
Leg strength is essential for a variety of activities, such as running, jumping and walking. Strong legs not only help you move more efficiently, but they also protect your joints from injury and help you maintain balance and stability. Strong legs also help to support your body weight and improve your posture. Building strength in the legs can also help to improve overall fitness levels.
(These videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. If you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).