All About Legs

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone in the world would understand if you fell apart, that's true strength"

-Unknown

WEBSITE- keep a log to track success in number of reps, sets, and weights for your strength training http://exercise.about.com/library/log.htm

So my wonderful dad is such an encouragement to me! In his sixties, he makes time to run, walk, bike, and swim. Last Fourth of July he trained to run a 5K with me and it was a blast!!

Unfortunately, due to knee pains, he has had to cut back on some physical activity. We were worried that it would be serious and have the possibility of leading to surgery. **Side note: when having pains, take it easy until you have consulted your doctor as to not lead to further injury**. Thankfully, after his doctor's appointment, my dad knew that it was inflammation of the knee. It was suggested he take an anti-inflammatory, ease his way back into physical activity, and engage in leg exercises that will strengthen his legs. My dad wanted some ideas for leg building exercises that would speed the recovery. So, in honor of my dad, today is all about lots of legs :)

Before even thinking about working the legs, form is absolutely a vital area to be addressed. During any exercises it is important to keep your center of gravity from traveling forward while your knees are bearing weight, this just means keeping your hips from moving front or back.

QUADS-Quadriceps are one of the largest muscles in the body, and their primary function is leg extension.

GLUTES-There are three muscles in the glutes, gluteus maximus (largest muscle in the body), gluteus minimus and the gluteus medius. The primary function is to extend the hip and the abductor (moving the leg away from the body)

HIP ABDUCTORS-The Abductors are the outer thigh of the leg and are responsible for the abduction movement, which is moving your leg out to the side away from the body

HIP ADDUCTORS-Adductors are the inner thigh of the leg and are responsible for pulling your legs in towards your body from an outer position (adducting)

HAM STRINGS-The ham strings are located on the back of the leg and are responsible for flexing (curling) the leg back

CALVES-The calf muscle is broken down into many different muscles. The gastrocnemius is connected to the achilles tendon and attaches from behind the knee, and it's primary function is to elevate the heel (plantar flexion). The gastrocnemius has two heads: the medial and the lateral. The soleus is located behind the gastrocnemius and is meant to elevate the heel from a seated position.

HIP FLEXORS-Hip flexors are opposite of the glutes and lift the leg up and down. These are chronically tight and lead to many pains and posture problems.

LOUNGES-quads, hams, calves, glutes, adductors, abductors. Option: add weights

1. Basic Lounge-Start standing upright with your shoulders roll back. Step forward with one leg, making sure that your step is large enough to ensure your front knee is directly above that ankle. Both legs should be at 90 degree angles. Come back up, leaving one leg in front of you, and then return to the lower lounge position. After your set, switch and bring the opposite leg forward. For a more difficult option, place the front leg on an elevated surface or the back leg on an elevated surface, keeping the knee over that toe in both.
2. Walking Lounge-Similar to the basic lounge but you constantly alternate the leg forward while walking. With each step ensuring that it is a large enough step so that you never bring the knee in front of the toe.
3. Push Back Lounge-Starting at a standing position and coming to the basic lounge. From this position, explode the front leg back to come back to a standing position. Do not allow your upper body to swing forward or back.

DEAD LEGS-Mainly focus on hamstrings

1. Basic Dead Leg-Start in an upright positions with your legs in a slightly wider than shoulder width distance. Roll your shoulders back, not letting them roll forward throughout the duration of the exercise, and your back straight. Hold your hand weights in front of your body with your grip facing towards your body. Lower your upper body down towards the floor, with a flat back and weights staying close to your legs throughout the movement. Go until you feel a stretch in your hamstring, not going so low that your shoulders roll forward. At the bottom of your movement pull back up to your standing position.
2. One Leg-The movement is the exact same but one leg is kicked back. For a more difficult option, raise the rear leg as you lower your upper body

SQUATS-full leg exercise that focus on quads and glutes

1. Basic squats-Focusing on keeping your knees on top of your toes, lower your body down. While completing the motion, keep your weight in your heels. On the way up, squeeze your glutes
2. Isometric Hold-Come down into a lower squat position and hold steady for 8-16 counts before coming back down. Option is to hold down steady and then pulse (remaining low and might slight movements) for another 8-16 counts before coming back to a standing position
3. One leg squats-Raise one leg up, squatting down into the leg that is still grounded. Keep your weight directly over the lower leg.
4. Split squats-with your weight remaining centered, put one leg on a raised surface and your lower leg on the ground. From this position, squats are done similar to the basic squat

CALF RAISES-all of the calf muscles

1. Basic calf raise-keeping a slight bend in your knees, moving up to the balls of your feet until your calves tighten. Option is to perform this on anything raise (i.e. stair) with your heels hanging off.
2. One leg calf raise-lift one leg off the ground and perform the basic calf raise on the remaining leg
3. Outer calf raise-performing the basic raise but raising onto the outside balls of your feet
4. Inner calf raise-performing the basic raise but coming onto the inner balls of your feet

PLIE SQUAT-Inner thighs, glutes

1. Basic plie squat-similar to the squat exercise, turn the knees and toes to opposite sides of the room. Making sure again that your knees never go in front of the toes. From a standing position, squat down but thinking about going straight down and straight up keeping your upper body stationary. Come back up to a standing position
2. Heel raise plie squat-come down into a plie squat and remain in the lower position. While squatted with weight centered between both legs, alternate lifting your right heel and left heel

BRIDGE-Glutes and hamstrings

1. Basic bridge-lie on your back with your knees bent towards the ceiling about hip width apart. Lift your hips towards the ceiling, squeezing your glutes at the top before coming back down
2. One leg bridge-extend one leg to the ceiling, keeping your two knees glued together. Lift and lower your hips, thinking about keeping your raised leg stationary
3. Bridge extension-Keeping both legs on the floor, raise your hips as in a basic bridge. At the upper position, sliding one leg along the ground to extend it straight in front of you and squeeze your hams as you pull the leg back towards you. For a more difficult option, keep your hips raised and straighten both legs in front of you and pull them back towards you

STEP TOUCH-Outer thighs

1. Basic step touch-put both feet into a resistance band keeping them hip width apart. Extend the handles of the band up towards your hip. Step your right leg out and pull your left leg in to meet the right. Alternate to the left side.
2. Isolation leg-keep your two feet in the resistance band with the handles pulled to your hips. Shift your weight onto one leg, keeping your upper body upright. Make slight movements out to the side with the raised leg.

DONKEY KICKS-glutes

1. Donkey Kicks-On the ground, get onto your hands and knees. The entire movement your leg should remain at a 90 degree angle. Extend one leg back, thinking about placing a footprint on the ceiling and then coming back to your starting position. Crucial for form, ensure that your hips remain parallel with the ground and stationary throughout the movement.

SEATED LEG LIFT-quads

1. Chair double lifts-sitting on the edge of the chair and keeping your upper body upright, extend both legs up so they are even with your hips. At the top of the position, squeeze the legs together and then return to the starting position.
2. Floor single leg lift-sit on the floor and extend one knee straight in front of you and one leg bent. Without moving your upper body, lift the straightened leg up until your quads tighten and then return to the start position. Pulses can be done at the top of the movement in order to make it more difficult.

All of these can be done at home without expensive machines, and add hand weights to any to make more of a challenge. Form is crucial to prevent further injury. An rule of thumb is to perform as many reps until you begin to jeopardize your form. As you build strength you will be able to do more reps or sets, or add heavier weights!

Megan