Wellness Center's Blog

Strength Training Workouts for your Legs

By: The Centre - Rolla Health Complex Staff

December 12, 2023, 10:00 am - Categories: Health & Fitness

Boost your leg power with these 5 strength training exercises courtesy of womenshealthmag.com

Step Up – a single-leg move (which works your quads, hamstrings, and glutes while testing your balance) is helpful for all sorts of everyday activities.

• Start standing facing a box or step, holding dumbbells at sides.
• Step left foot on top of the box.
• Push through left foot, and lift body up until standing on top of the box while driving right knee up until it forms a 90-degree angle.
• Pause, then return to start. That’s 1 rep.

Donkey Kicks – an exercise that’s going to make your butt burn, the donkey kick is for you. Get ready for super strong glutes.

• Start on hands and knees on your mat, with hands under shoulders and knees under hips. (Option to lower to forearms.)
• Keeping right knee bent at a 90 degree angle, lift left leg into the air until leg forms a straight line with shoulders and back, right toe pointing upward.
• Reverse the movement to return to start. That’s 1 rep.
• Switch legs after completing all reps on your right side.

Reverse Lunge – unilateral exercise that works your quads, hamstrings, and glutes.

• Stand with feet hip-width apart, and hold one dumbbell in each hand at sides.
• Step back with right leg and bend both knees as you lower until knees are both bent at 90-degree angles.
• Push through left foot to stand.
• Step back with left leg and bend both knees as you lower until knees are both bent at 90-degree angles.
• Push through right foot to stand. That’s 1 rep.
• Continue alternating legs.

Banded Lateral Walk – warms up your glutes and hits your often-overlooked glute medius muscles.

• Place a mini resistance band a few inches above ankles.
• Stand with feet hip-width apart, knees slightly bent.
• Maintaining a tight core, step left foot out to the side, followed by right. That’s 1 rep. 

Sumo Deadlift – targets your glutes, hamstrings, and back.

• Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out.
• Position weights in front of thighs, palms facing in.
• Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor.
• Squeeze glutes to return to standing. That’s 1 rep.

REFERENCE:
https://www.womenshealthmag.com/fitness/a19982843/best-leg-exercises/