Legs

Legs are important. Just ask anyone who has lost use of theirs or does not have any…

Your legs consist of the lower leg complex which includes the gastrocnemius (calf muscles), soleus (also part of the calf muscles), anterior tibialis (the muscle on the lateral surface of the tibia), your posterior tibialis (muscle on the posterior surface of the tibia and fibula) and also the peroneus longus. Muscles in the lower leg complex are important for movements such as running, jump roping, tennis, football and anything involving a lot of footwork and use of the ankles.

Ways to strengthen lower leg complex:

Calf Raises- this exercise will work the gastrocnemius and soleus muscles of the lower leg complex.

1. You can do these on stairs, or a platform between 6 and 8 inches high. Stand balanced on the balls of your feet with your heels hanging of the back of the stair or the platform that you are standing on.

2. 2. Rise up on your toes and keep your legs, knees, hips and shoulders all in line.

3. 3. Slowly lower yourself back down.

4. 4. To go into the next repetition go up faster onto your toes and then slowly lower them back to the starting position.

The hamstring complex is also part of your leg structure. These are the “back of the thighs” and these muscles are called the biceps femoris (long head and short head), the simembranosus and the semitendinosus. These muscles are important for movements that involve knee flexion and hip extension. So kicking, running, and soccer are require hamstring strength.

Single-leg deadlifts:

1. While standing with feet shoulder width apart, using lightweight dumbbells, hold them in your hands at your sides with your palms facing back.

2. 2. Bend at the waist and lower the dumbbells to the ground while keeping one leg/foot flat on the floor, and raise the opposite leg behind you.

3. 3. Lower your upper body until the dumbbells almost touch the ground.

4. Slowly bring yourself back up to the starting position. Complete 15 to 20 repetitions and then switch legs.

Another important muscle group in the legs is the quadriceps complex. A person’s quadriceps complex is commonly referred to as their “thighs.” The muscles in the quadriceps complex include the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. The quadriceps complex is responsible for knee extension, and hip flexion (rectus femoris). Quadriceps are important for activities such as cycling, hiking, and running.

Squats

1. You can do these with either no weight and with your hands behind your head, or you can use a bar on your shoulders.

2. Standing with your feet a little more than shoulder width apart and toes facing forward, slowly bend your knees and lower your body to the floor leading with your buttocks.

3. Continue to lower yourself until your body positioning looks as though you are sitting in a chair, at this position squeeze your buttocks muscles and bring yourself back to the starting position.