LOWER BODY RESISTANCE EXERCISES PROVIDE GREAT BENEFITS AND SHOULD BE THE FOUNDATION OF YOUR REGULAR EXERCISE ROUTINE.
In addition to helping with balance – see story on opposite page with GemLife Woodend homeowner Ron Phelan – lower body resistance exercises help increase bone strength, reduce risk of falls and injuries as well as boost stamina. GemLife Health and Lifestyle Coordinator Josh Kristenson demonstrates five popular exercises.
Leg extension
Leg extension is an isolation exercise that primarily targets the quadriceps, the muscles on the front of your thighs.
Sit on a leg extension machine with your back against the backrest and your feet on the footpad.
Adjust the machine so that the axis of the knee joint aligns with the machine’s pivot point.
Grasp the handles on the sides of the seat for stability.
Start with your knees bent at around 90 degrees.
Slowly extend your legs until they are straight out in front of you.
Hold the contraction for a moment and then lower the weight back to the starting position with control.
Repeat for the desired number of repetitions.
Leg curl
Leg curls target the hamstrings, the muscles on the back of your thighs.
Lie face down on a leg curl machine with your legs fully extended and your heels against the padded lever.
Grasp the handles or the sides of the machine for stability.
Curl your legs upward by bending your knees, bringing your heels towards your glutes.
Hold the contraction for a moment, then lower your legs back to the starting position with control.
Repeat for the desired number of repetitions.
Glute bridge
The glute bridge is a great exercise for targeting the glutes and hamstrings.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms at your sides with your palms facing down.
Push through your heels and squeeze your glutes as you lift your hips off the floor until your knees, hips, and shoulders form a straight line.
Hold the bridge position for a moment, then lower your hips back to the floor.
Repeat for the desired number of repetitions.
Calf raise
Calf raises target the calf muscles (gastrocnemius and soleus). You can perform this exercise using a calf raise machine or with bodyweight. Here’s how to do it with bodyweight:
Stand with your feet shoulder-width apart near a wall or stable surface for support.
Rise up onto the balls of your feet, lifting your heels as high as possible.
Hold the top position for a moment to contract the calf muscles.
Lower your heels back down to the floor in a controlled manner.
Repeat for the desired number of repetitions.
Tibialis raise
Tibialis raise exercises target the muscles on the front of your shins. Here’s how to perform the wall tibialis raise:
Find a wall or flat vertical surface to lean your back against.
Position yourself so that your feet are a few inches away from the wall, and your heels are firmly on the ground.
Keeping your heels on the ground, slowly lift your toes and the front part of your foot off the floor.
Once your toes and the front of your foot are raised as high as possible, hold the position for a moment, feeling the tension in your tibialis anterior.
Slowly lower your toes and the front of your foot back to the ground with control.
Repeat for the desired number of repetitions.