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Legs

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The following exercise work a range of muscles in your thigh and bottom. Use the quick links below to access the desired exercise:

Exercise

Part of the body worked Level of Difficulty (out of 10)
Squat Works the front of the thigh

Scale 3   3/10

Lunges

Works the thigh, hamstrings and bottom

Scale 4   4/10
Calf Raise Works the thigh, hamstrings and bottom Scale 4   4/10
Leg Curl Works the hamstrings and buttocks Scale 4   4/10
Side Leg Lift  Works the abductor muscles Scale 2   2/10

Squat


Primary Muscles:
 
Quadriceps (thigh)

quads muscles

SecondaryMuscles:
Gluteus Maximus (bottom) Adductor (Inner Thigh), Soleus (Calf)

Level of Difficulty: (3/10) 

Scale 3

Repetitions:
    •10-15 Reps - General toning
                                                                                                                            

Instructions

  • With your feet shoulder width apart lower your body while keeping a straight back. 
  • Push your bottom out behind you as you lower and imagine ‘sitting’ down, using your arms in front to help you balance. 
  • Once you have lowered your body to a comfortable position – NOT BEYOND 90’,  slowly return to the original upright position pushing the legs into the floor 
  • Repeat as desired.  
Teaching Points 
  • Do not let your knees go over your toes. 
  • Look forward and keep your head up, helping you to avoid leaning too far forwards. 
  • Breath in as you lower and breath out as you extend your legs 
  • Keep the back straight 
  • Keep looking forward 
  • Imagine sitting down toward a chair  

Adaptations

  • Decrease the range of movement 
  • Hold onto a chair out to the side of the body. 

Progressions

  • Hold dumbbells in your hands 
  • Increase the range of movement 
  • Single Leg Squats 

Lunges


Primary Muscles:

Quadriceps (thigh)

quads muscles

SecondaryMuscles:
Gluteus Maximus (Butt), Adductor Magnus (Inner Thigh), Soleus (Calf)

Level of Difficulty: (4/10) 

Scale 4

Repetitions:
     • 10-15 Reps - General toning
                                                                                                                        

Instructions

  • With both toes pointing forwards, step forward on one leg and lower your upper body down. 
  • Both legs should be bent with about 2 – 2 ½ feet between them. 
  • As you lower your body, remain upright with a straight back and stop when your back knee is just above the floor. 
  • Your front knee must not go over the toes, keep knees at approximately 90 degrees. 
  • Push up through the front heel and back to the starting position. 
  • Swap legs so that your back leg now leads with the step forwards. Repeat for the prescribed repetitions. 

Teaching Points

  • Ensure the upward motion – return to the upright position is carried out slowly to avoid injury. 
  • Don’t lock the knees out fully when returning to the start position. 
  • Breath in as you lower the body and breath out as you come up 
  • Keep the back straight with your eyes looking forward 
  • Ensure the front knee does not go past the toes, to avoid pressure on the knee joint.  

A daptations

  • Small range of movement  
  • Hold onto a chair out to the side of the body  

Progressions

  • Walking lunges - walk across a room alternating the lunges with no rest 
  • Hold weights in your hands 

Calf Raise  


Primary Muscles:

Gastrocnemius (Calf)

calf muscles

SecondaryMuscles:
Soleus (Calf)

Level of Difficulty: (2/10) 

Scale 2

Repetitions:
    • 10-15 Reps - General toning

Instructions

  • Stand and place your hands onto a chair or table  
  • Keeping the shoulders back and the legs straight, slowly come up onto your tiptoes 
  • Momentarily pause and then gently lower you heels toward the floor 
  • Repeat as necessary 

Teaching Points

  • Breath out lift up and breath in as you lower  

A  daptations

  • Decrease range of movement 
  • Perform the exercise seated with a dumbell placed on your knee 

Progressions

  • Do not use support 
  • Hold dumbbells in each hand 
  • Do not let the heels touch the floor between each repetition  

Leg Curl


Primary Muscles:

Glutes (buttock),

 

SecondaryMuscles:
Hamstrings Abdominals, 

Level of Difficulty: (4/10) 

Scale 4

Repetitions:
      • 10-15 Reps - General toning
                                                                                                              

Instructions

  • Begin in a kneeling position with your toes on the floor, your heels pointed toward the ceiling and your arms under your shoulders for support

  • Place a dumbbell in the hinge of your left knee, and raise your left leg toward the ceiling as far as you can

  • Lower your leg back down to the starting position, keeping the dumbbell in place and repeat

Teaching Point

  • Keep the upper body still throughout the movement 
  • Breath out as you move the leg back and breath in as you draw the knee under the chest 

A daptations

  • Decrease the range of movement 
  • Do not use a weight 

Progressions

  • Increase the weight

Side leg lift 

 


Primary Muscles:

Abductors

 

SecondaryMuscles:
Glutes, Core Muscles

Level of Difficulty: (8/10) 

scale 8

Repetitions:
     • 10-15 Reps - General toning

Instructions

  • Position the body side onto some support such as a chair or tablle

  • Stand upright in a vertical position with your shoulders back and feet together

  • Slowly lift the outside the leg out to the side

  • Momentarily pause and then bring the leg back down towards the floor.

  • Repeat as necessary and  then alternate sides

Teaching Points

  • Do not move the leg forward or backward during the movement phase  
  • Breath out as the leg moves away from the body and and breath in and the leg comes toward the body 

Adaptations

  • Decrease the range of movement 

Progressions

  • Do not let the foot return to the floor between each repetition 
  • If available, add an ankle weight to the leg 
 

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