Consider the quadriceps, for example.
Whether you are doing squats, deadlifts, or lunges, you are definitely activating your glutes.
Strong leg and glute muscles will also help prevent injuries.
Being weak in the lower extremities exposes you to various injuries and ailments, King says.
Plus, the leg muscles are a major source of power for your body.
A stronger lower body can improve athletic performance, too.
For athletes, strength is the foundation of athletic movement where speed and power are involved, King says.
Having that baseline of strength will make you a better athlete.
Which exercises are best for stronger legs?
Heres a seven-move workout designed by Browning to help you build lower-body strength.
Its adaptable whether youre a regular exerciser or beginner.
(Dynamic stretches are moves that lengthen the muscles as theyre in motion.)
Do the following moves as described with little rest in between.
Repeat for two to three rounds total, resting for one or two minutes in between each round.
Body-Weight Squats
Stand with your feet shoulder-width apart.
Lower your hips and butt downward, hinging from your hips and bending your knees into a squat position.
Pause at the bottom and then drive up through the heels to stand.
Activate the quads and glutes the whole time.
Complete 15 reps.
2.
Keep your back flat and maintain a slight bend in your knees.
If youre a beginner, complete the exercise without dumbbells.
Alternating Lateral Lunge
Start standing with feet together.
Keep your chest and eyes facing forward and your left leg straight.
Squeeze your inner thighs together to push off of your right foot and return to standing.
Repeat on the opposite side.
Thats one rep. Repeat for 12 reps. For more of a challenge, hold dumbbells in each hand.
Calf Raises
Stand with your feet shoulder-width apart and your toes pointing straight ahead.
Use your calf muscles to lift your heels off the floor.
Pause at the top and then lower to the ground.
Complete 15 reps do it slowly to keep the calf muscle fully engaged.
For more of a challenge, hold dumbbells in each hand.
Reverse Lunge
Start standing with feet together.
Step your right foot directly behind you.
Keep your back upright and eyes looking straight ahead.
Complete 15 reps on each side.
For more of a challenge, hold dumbbells in each hand.
Pause at the bottom and then push through your heels to return to standing.
Complete 15 reps. For more of a challenge, hold one dumbbell between your hands.
Burpees
Stand with your feet shoulder-width apart.
To make it more challenging, add a push-up when youre in the plank position.
Complete as many reps as you’re free to in 30 seconds.
To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size.
She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine’sRegistered Dietitian-NutritionistMember Interest Group.
