LEG EXERCISES

LEG EXERCISES

TONING

Bent-Knee Leg-Lift

Lie on your side with one elbow on the floor and support your head with your hand. Bend your knees in toward your chest until your thighs are at a 90-degree angle to your torso.
Keeping the knee bent, lift the top leg up so that your knee comes up directly over your hip.
Lower the leg back to the starting position.
Perform one set of reps, then repeat with the opposite leg.

Buttock Lift - Raised Leg

Lie flat on your back, knees bent and feet flat on the floor. With your arms at your sides, lift and extend your right leg, but keep the knees together.
Tilt your pelvis up and lift your buttocks 3 to 6 inches off the floor.
Squeeze your buttocks and tighten your abdominals. Hold briefly, then release, keeping the leg extended.
Perform one set of reps, then repeat with the opposite leg.
Strengthens abductor (outer thigh) and gluteal (buttocks) muscles.

Calf Raise - Standing

Start from a standing position, raise up on your toes and then return to the starting position.
Do this exercise slowly.

Calf Raise - Single Leg, Standing

Start from a standing position. Keep one leg bent behind you, slightly off the ground with all weight on the leg being exercised.
Raise up on your toes and then return to the starting position.
Perform one set of repetitions, then repeat with the opposite leg.
Do this exercise slowly.

Hamstring Lift

Position yourself on your hands and knees. Lower yourself down to your elbows, making sure the elbows stay directly under your shoulders. Keep your back straight and your abs pulled in tight.
Keeping the knee bent, lift the foot toward the ceiling until the thigh is parallel to the floor. Squeeze the buttocks and be sure not to lift the thigh higher than hip-level.
Lower the leg and repeat.
Perform one set of reps, then repeat with the opposite leg.

Hamstring Press

Stand facing the back of a chair or a waist-high counter. Stand with your feet together and knees soft (not locked).
Holding the chair or counter for support, bend one knee and lift your foot slowly toward your buttocks. Keep your knees together and squeeze the hamstring and gluteal muscles.
Hold briefly, then slowly lower.
Perform one set of reps, then repeat with the opposite leg.

Inner Thigh Cross-Over

Sit on the floor with your legs straight out in front of you. Place your hands on the floor just behind your hips.
Lift the right leg a few inches off the ground and slowly open it out to the right side. Keep the leg straight.
Now bring the right leg up and over the left leg as far as you can, squeezing the inner thigh.
Return to starting position.
Perform one set of reps, then repeat with the opposite leg.

Inner-Thigh Lift

Lie on your left side on the floor, left leg straight and in line with the torso.
Place right leg in front of you so right knee is in line with your hip. Rest your head on your arm and place right hand on floor in front of chest for support.
Keep toes pointing forward and lift the left leg toward the ceiling as high as possible without rolling forward or backward.
Pause at the top position for a moment, then return to starting position.
Perform one set of repetitions, then repeat with the opposite side.

Inner-Thigh Taps

Lie on your left side with your legs straight and stretch your left arm straight above your head. Rest your head on your outstretched arm. Bend your right arm so the palm is on the floor in front of your chest.
Raise your right leg a few inches and turn it outward slightly from the hip so your toes point up.
Lift your left leg until your heels touch, then lightly tap the heels together and move them apart 10 times. (This is one repetition.) Keep the buttocks tight and do not move the top leg.
Return to the starting position and then repeat. Do an equal number of repetitions on each side.

Knee Extension

Lie on your back with one leg straight and the other leg bent so the foot of the bent leg is flat on the floor.
With the straight leg, contract the quadricep (thigh) muscle and lift the leg in a slow, controlled manner. When the leg is about 6 inches off the floor (or about half the height of the bent knee), hold it there.
Hold the leg in this position for 10 seconds, then lower it slowly to the floor.
Perform one set of reps, then repeat with the opposite leg.
When the exercise gets too easy, try adding ankle weights.

Knee Raise - Standing

Stand with your feet slightly wider than shoulder width and with your arms resting at your side.
Bend and raise your right knee toward your right shoulder as far as possible, keeping your back straight.
Return to starting position and repeat with opposite side.

Knee Raise - Standing and Twisting

Stand with your feet slightly wider than shoulder width and your hands behind your head.
Bend and raise your right knee towards your left elbow, which you simultaneously move towards your right knee. The movement should twist your upper body towards the right and your lower body towards the left.
Return to starting position and repeat with opposite extremities, alternating one side and then the other.

Leg Raise - Flat Bench, Alternating Bent Knee

Lie face up on a flat bench with your legs off the end of the bench.
Place your hands under your buttocks with your palms facing down.
Keeping one knee bent, raise one leg until your thigh is in a vertical position. Slowly lower your leg until it is slightly above the floor.
Repeat with the opposite leg, alternating one leg and then the other.

Leg Raise - Hanging

Hang from a chinning bar with your arms straight. Use an overhand grip about 24 inches apart.
Raise your legs with your knees bent until your thighs are parallel to the floor.
Return to the starting position.
You can also perform this exercise by twisting your knees to either side, or by keeping your legs straight until they are parallel to the floor.

Leg Raise - Side Lying, Abductor

Lie on the floor on your left side with your left knee pulled toward your chest. Your right leg should be in line with your right shoulder and the leg should be straight.
Lift your right leg. The heel of your foot should lead and your toes should be pointing downward.
Return to the starting position.
Perform one set of reps, then repeat with the opposite side.
Strengthens abductor (outer thigh) muscles.

Leg Raise - Side Lying, Adductor

Lie on the floor on your right side with your left leg bent forward in front of your right leg.
Keep your right leg straight and lift the right leg (the lower leg) upwards as high as possible.
Return to starting position.
Perform one set of reps and then repreat with the opposite side.
Strengthens adductor (inner thigh) muscles.

Lunge - Alternating

Stand erect and place your hands on your hips. Keep your head up, trunk straight and feet shoulder width apart.
Step forward with your right leg, bending the kness until the right thigh is nearly parallel to the floor. Keep the bent knee in line with your ankle.
Step back to the starting position by pushing off with the heel of the right foot.
Repeat with the opposite side.

Lunge - Stationary

Start at a standing position and step forward with a wide stance.
Bend the forward knee and lower your body so that the back knee just touches the floor. Be sure that when you lower your body, the forward knee stays in line with your ankle. If your knee starts to move in front of your ankle, you need to take a wider stance (step forward further).
Now straighten the forward knee, lifting your body. Do not push with the back foot, let the quadriceps muscles (the front of your thighs) of the forward leg do the work.
Do repetitions, then return to the starting position, step forward with the other leg and repeat.

Lunges - Side

Stand erect with your hands on your hips, with your head up and your feet slightly apart.
Bend your right knee and step to the right as far as possible, or until your upper right thigh is almost parallel to the floor. Be sure the right knee does not extend past the right ankle. Your left leg should be held as straight as possible, realizing that the knee must bend somewhat.
Return to the starting position and repeat with the opposite side.

Plié Squat

Stand with your feet a little wider than shoulder width and turn your toes out slightly. Be sure your knees are turned out toward the toes.
Bend your knees and lower your butt until your thighs are almost parallel to the floor.
Squeeze the inner thighs and gluteal muscles.
Pushing with the heels, raise back to the starting position.
For an advanced version of this exercise, hold one dumbbell in both hands, resting your forearms against your hips.

Side Lying Leg Raise

Lie on the floor on your left side with your left knee pulled toward your chest. Your right leg should be in line with your right shoulder and the leg should be straight.
Lift your right leg. The heel of your foot should lead and your toes should be pointing downward.
Return to the starting position.
Perform one set of reps, then repeat with the opposite leg.

Single Leg Toe Raises

Stand on your right foot on a raised platform with your left foot lifted and tucked behind the right ankle. Hold on to a shoulder-height support for balance.
Balance your weight on the ball of the right foot with the heel off the edge of the platform.
Flex the calf and push up to a tiptoe position. Hold briefly, then lower the heel back down slowly.
Perform one set, then repeat with the left leg.

Sissy Squat

Stand with your feet 8-10 inches apart, hold on to a waist-level object that will support you throughout the exercise.
Bend your knees and raise up on your toes.
Slowly lower yourself to the floor as far as you can, or until your buttocks are at heel level.
Hold 1-2 seconds, then straighten your legs and return to the starting position.

Squat

Stand with your feet shoulder width apart and your hands on your hips.
Keep your head up and your back straight as you bend your knees. Lean slightly forward at the waist.
Squat down until your upper thighs are parallel to the floor, keeping your knees in line above your ankles.
Straighten your legs and return to the starting position.

Step-Ups

Stand in front of a step or an object similar in height.
Keep your head up as you step onto the step one foot at a time. With both feet on the step, return to the starting position by stepping down one foot at a time.
Alternate your leading foot when going up and down.
Control your breathing so that you sustain a slow, rhythmic pattern.

Wall Sit

Lean against a wall with your feet hip-width apart and about 12 inches away from the wall.
Slide your back down the wall, bending your knees until your thighs are parallel to the floor.
Hold for 15 seconds, then slide back up to the starting position.
Try to hold the position for a few seconds longer each time you perform the exercise.
This exercise is a great primer for ski season!

TONING WITH RESISTANCE

Hamstring Press with Ankle Weight

With an ankle weight strapped to your ankle, stand facing the back of a chair or a waist-high counter. Stand with your feet together and knees soft (not locked).
Holding the chair or counter for support, bend the knee and lift the weighted ankle slowly toward your buttocks. Keep your knees together and squeeze the hamstring and gluteal muscles.
Hold briefly, then slowly lower.
Perform one set of reps, then repeat with the opposite leg.

Hamstring Press with Exercise Band

With an exercise band around both ankles, stand facing the back of a chair or a waist-high counter. Stand with your feet together and knees soft (not locked).
Holding the chair or counter for support, bend one knee and lift the foot slowly toward your buttocks.
Lift the foot as far as you can against the resistance of the band. Keep your knees together and squeeze the hamstring and gluteal muscles.
Hold briefly, then slowly lower.
Perform one set of reps, then repeat with the opposite leg.

Hamstring Pulse

Position yourself on your hands and knees. Holding a small ball behind the left knee, lift your left leg up behind you almost to hip level.
Lower yourself down to your elbows, making sure the elbows stay directly under your shoulders. Keep your back straight and your abs pulled in tight.
Pulse the left leg up and down, holding the ball behind the knee. Each pulse should be a very small movement.
Perform one set of reps and then switch to the other leg and repeat.

Hamstring Roll with the Ball

Lie on your back and place both heels on top of an exercise ball.
Contract your buttocks and lift them slightly off the floor, pressing the heels into the ball.
Slowly roll your heels down the ball, pulling the heels toward your buttocks. Remember to keep your buttocks lifted and contracted.
Roll the heels back and repeat, keeping the buttocks lifted off the floor throughout all repetitions.
This exercise may take some practice to maintain balance. For beginners, try the exercise without lifting the buttocks off the floor - simply roll the heels back and forth on the ball to get familiar with the motion.

Inner-thigh Lift

Secure a 1 to 3 pound ankle weight around each ankle.
Lie on your left side on the floor, left leg straight and in line with the torso.
Place right leg in front of you so right knee is in line with your hip. Rest your head on your arm and place right hand on floor in front of chest for support
Keep toes pointing forward and lift the left leg toward the ceiling as high as possible iwthout rolling forward or backward.
Pause at the top position for a moment, then return to starting position.
Perform one set of repetitions, then repeat with the opposite side.

FREE WEIGHTS

Calf Raise - Standing

Start from a standing position.
Place a barbell on the back of your shoulders, or place a dumbbell in each hand and hold the dumbbells at your side.
Raise up on your toes and then return to the starting position.
Do the exercise slowly.

Good Morning

While standing, place a barbell behind your head and rest it on your shoulders.
With your hands on the bar, your head up and back straight, bend at the hips, keeping your knees slightly bent and lower back arched, until your upper body is parallel with the floor.
Return to the starting position.
Strengthens back and hamstrings. This is an advanced exercise and has been contraindicated by some fitness leaders.

Hamstring Lift with Dumbbell

Position yourself on your hands and knees. Place a dumbbell securely in the crook in back of the knee.
Lower yourself down to your elbows, making sure the elbows stay directly under your shoulders. Keep your back straight and your abs pulled in tight.
Keeping the knee bent to hold the dumbbell, lift the foot toward the ceiling until the thigh is parallel to the floor. Squeeze the buttocks and be sure not to lift the thigh higher than hip-level.
Lower the leg and repeat.
Perform one set of reps, then repeat with the opposite leg.

Lunges

Place a barbell behind your neck, resting on your shoulders, or grasp a dumbbell in each hand and allow them to hang at your sides with palms facing inward.
Keep your head up, trunk straight and feet shoulder width apart.
Step forward with your right leg, until the right thigh is nearly parallel to the floor. Keep your right knee in line above your ankle.
Step back to the starting position and repeat with the opposite side.

Lunges - Side

Place a barbell behind your head, resting on your shoulders.
Bend your right knee and step to the right with your right leg as far as possible, or until your upper right thigh is almost parallel to the floor. Be sure the right knee does not extend past the right ankle. Your left leg should be held as straight as possible, realizing that the knee must bend somewhat.
Return to the starting position and repeat with the opposite side.

Power Squat

Place a bar behind your head on your shoulders. Let the bar rest on the rear deltoid and trapezius muscles and not on the spine.
Grab the bar with an overhand grip at a comfortable spacing. Keep your head up, your back straight, and your feet shoulder width apart.
Bend your knees, squatting down until your upper thighs are parallel to the floor.
Straighten your legs and return to the starting position.

Squat

Lift a bar to chest level with an overhand grip at a comfortable width. Keep your head up, your back straight, and your feet shoulder width apart.
Bend your knees, squatting down until your upper thighs are parallel to the floor.
Straighten your legs and return to the starting position.

Squat and Press

Stand to the right of a step. Put your left foot up on the step. (You can also perform this exercise without the step, keeping feet flat on the floor.) Hold a dumbbell in each hand, with your hands at shoulder height and elbows pointed down.
Squat, keeping your knees in line with your ankles, until your thighs are just about parallel with the floor.
As you straighten up to the starting position, press the dumbbells straight overhead.
Slowly lower the dumbbells. Repeat one set of reps, then change sides and put the other foot up on the step.