Transform Your Lower Body For Stronger Legs (3 Proven Tips)
I was chatting with a long-term client of ours the other day about walking and staying active. She was telling me that she wants to be able to walk further and be able to climb hills without her back aching.
A lot of stability in the pelvis and back will come from the muscles in the legs. The stronger you can get your legs, the more they can take stress off other parts of your body. Plus, it will save your hips and knees in the long term.
The Tour de France has just finished, if you didn’t know I’m a BIG fan of cycling. I watched each stage (it was a great Tour and congratulations to Tadej Pogacar) and was blown away by the speeds that the riders were going at, plus their power to weight ratio.
These guys weigh as little as 60kg and churn out huge power on their bikes to get them up the climbs.
It got me thinking about leg power and how it relates to overall performance. It is a huge component of general strength, so make sure you do NOT skip leg day. It is more important than you think.
I have included my favourite and most simple exercises to generate strength, without having to go to a gym or take an hour out of your day.
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What You’ll Need:
- A light dumbbell or weight (if you don’t have one don’t worry too much, just get started)
- A resistance band
- Yourself and a bit of space
Tip: Make sure you’re warmed up with some light walking or movement before starting. Remember, these exercises are for educational purposes. Consult a medical professional if you’re unsure about performing them.
Step 1: Warm-Up
Instructions:
- Leg Flicks: 5 reps each side to warm up the quads.
- Knee Pulls: 5 reps each side to engage the hip flexors.
- Side Lunges: 5 reps each side to activate the adductors.
- Back Lunges: 5 reps each side to get the glutes and legs ready.
Step 2: Goblet Squats
Instructions:
- Hold the dumbbell or weight close to your chest.
- Keep your body upright, back straight, and knees behind your toes.
- Squat down, keeping the core tight and glutes engaged.
- Push through your heels to stand back up.
Reps: 15 reps
Tip: Ensure your back stays flat, and you’re sitting back into your glutes.
Step 3: Back Lunges with Weight
Instructions:
- Hold the weight at your chest.
- Step back into a lunge, lowering your knee to the floor.
- Push through your front heel to return to standing.
Reps: 15 reps on each side
Tip: Keep your knee aligned with your foot and your core engaged.
Step 4: Step-Ups
Instructions:
- Hold the dumbbell in one hand.
- Step up onto a bench or bottom stair with the opposite leg.
- Push through your glutes to stand tall.
Reps: 15 reps on each side
Tip: Keep your core tight and avoid letting your knee go past your toes.
Step 5: Romanian Deadlifts
Instructions:
- Hold the dumbbell with both hands.
- Slightly bend your knees and hinge at the hips, lowering the weight down your legs.
- Feel the tension in your hamstrings, then push through your hips to stand up.
Reps: 15 reps
Tip: Keep your back straight and your movements controlled.
Step 6: Calf Raises
Instructions:
- Place the dumbbell on top of your knees whilst sitting on a chair.
- Push through your toes to raise your heels off the ground.
- Hold at the top, squeeze your calves, then lower back down.
Reps: 15 reps
Tip: Use a heavier weight if possible, to really engage the calves.
Optional: Using a Resistance Band
If you don’t have a dumbbell, you can use a resistance band for added tension. Simply place the band under your feet and hold the ends while performing the movements.
#TransformYourLowerLegStrength #LowerLegStrength #LegWorkouts
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If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
