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Build Strong Legs With These Exercises

By Paul Rothbart

Strong legs are an asset for athletes and non-athletes alike. The legs are the base upon which the body does everything. They provide mobility, keep us stable while lifting, throwing, hitting a ball, or doing any number of chores. Leg strength helps prevent injury. A lower body injury will wreak havoc with most schedules, making many tasks difficult or impossible. It is not a good idea to neglect the legs when working out and in fact, giving them priority is beneficial to health. Here are some exercises that will build leg strength. 

Stationary Lunges

Stationary lunges are an excellent exercise because they work the upper and lower leg and place little pressure on the knees. They are recommended for seniors or anyone with joint problems. They also require no equipment. To perform a stationary lunge, start by standing with your feet together. Take a big step back with your left leg, landing on just the toes, heel in the air. While inhaling, lowering yourself until your left knee is 2-3 inches from the floor. Your right knee should be bent at a 90 degree angle. Now exhale and using your right heel as the pivot point, drive back to the starting position. Straighten your legs without locking your knees and squeeze your left glute at the top. Do 3-4 sets of 10 repetitions, then switch legs. 

Stability Ball Wall Squat

As the name suggests, stability wall squats require the use of a stability ball. This is standard equipment in most gyms and they can be purchased for home use. Squats are considered the best leg-strengthening exercise there is and by using the ball, you can focus on proper technique while your lower back is cushioned. Stand with your feet shoulder width apart. Lean back, pressing your shoulder blades against the ball, holding it against a wall. As you inhale, lower your body until your knees form a 90-degree angle. Exhale and straighten your legs quickly to the start position. Let the ball roll up and down and support your back. Doing 3-4 sets of 15 repetitions regularly will build leg strength quickly.

Leg Machines

If you belong to a gym, two leg training machines that are very good for building stronger legs are the abductor and leg press machines. The abductor will also strengthen the hips and the leg press is a great workout for the quadriceps. Have a qualified instructor show you proper technique and recommend a good starting weight. Do 3-4 sets of 12-15 repetitions. 

A strong body is a good asset to health and living a quality life. The legs should never be neglected and in fact, it is a good idea to prioritize them. These exercises will help you build strong legs that will serve you well throughout your life. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Midland, Tex.

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