Leg muscles play a vital role in walking and running, but we pay less attention to these critical muscles. Many people only think about strengthening their calf muscles when in pain. In contrast, the stronger the calf muscles, the easier walking, running, and other leg-related activities are. Also, strengthening leg muscles prevents possible injuries. Fortunately, these exercises are not challenging, and anyone can do them. Stay with us to learn about the importance of strengthening leg muscles and the best practices for this leg area.
Why is exercise important for strengthening leg muscles?
Calf muscles are involved in our daily activities, and it is possible to injure them. If you think about strengthening your leg muscles, you will be less worried about hurting these essential muscles. If you have mobility or knee issues, strengthening your calves will be very helpful, as these muscles support the tendons.
Strengthening leg muscles is also essential for athletes. The stronger the leg muscles, the easier it will be to perform explosive movements that require strength and speed. Suppose you follow the sports of basketball, football, sprinting, and cycling seriously. In that case, it is better to go for special exercises to strengthen the calf muscles. In the following, we will introduce the types of leg movements that do not require special equipment.
If your leg is injured and hurts, see a doctor before exercising. Also, be sure to warm up your body before doing the exercises and cool down the body with stretching movements after the workouts.
Practical exercises to strengthen leg muscles at home
1. Standing leg movement
You can use steps, stairs, or flat ground to perform this movement. If you can’t do the action with your weight, wall exercises are also a good option. Get help from a wall or other object. If this much movement is easy for you, use one leg in each round of the exercise.
How to do the exercise
- Stand with your feet shoulder-width apart.
- Keep your hands free by your side, or place your hands on the wall for more balance.
- Raise yourself onto your toes, focusing on the back muscles of your calves.
- Hold until you feel the pressure on your strengths, and slowly lower yourself until your heel parallels the step. If you don’t have a degree, return your heel to the floor.
- Repeat this movement 15 to 20 times.
2. Leg press movement with jumping
Another proper exercise to strengthen the calf muscles is the leg press with jumping, which does not require any equipment. You can do this exercise in 2 ways:
- Jump one after the other or after standing on the ground.
- Give yourself a few seconds.
- Do the movement again.
How to do the exercise
- Stand up, straighten your back, and place your hands by your sides.
- Push the ground with your toe and jump up.
- Land gently on your toes.
- Try to focus your strength on the calf muscles instead of the quadriceps.
- Repeat the movement ten times.
3. Stretching the powers of the front of the leg
To perform this exercise, you need a sports band and a stable body to throw the bar around. This movement strengthens the front leg muscles.
How to do the exercise
- Sit on the floor and stretch your legs. The toes must be pointing up.
- Wrap the elastic around your foot (just below the toes) and a stable object such as a table leg. Note that the thing must be fixed in place.
- Pull the elastic back as far as possible with your toes and slowly return to the previous position.
- Do this movement 10 to 15 times for each leg.
4. Sitting leg movement with the wall
Doing this movement correctly and respecting the angles is directly related to its effect on strengthening the leg muscles.
How to do the exercise
- Lean your back against the wall, place your feet about 60 cm away, and spread them shoulder-width apart.
- Lean your back on the wall until your thighs parallel the floor.
- The knee must be above the ankle. You need to correct your posture if the knee is over the toes.
- In this case, keep your heel off the ground and put pressure on the toe.
- Stay in this position for 20 to 60 seconds as you keep your back straight against the wall. Do the movement for three sets and rest for 30 seconds between each set.
- If this movement is complex, slowly lower your heel and repeat the movement 10 to 15 times.
5. Leg stretching movement in a sitting position
You don’t need special equipment to perform this movement, but doing it on a soft surface is better.
How to do the exercise
- Sit on your knees. Stretch your leg so the top of the foot is on the floor and the toes point outward.
- In this position, slowly lean back and pull your heel down to engage the front leg muscles.
- Hold the stretch for 30 seconds and then return to the starting position. Repeat this movement three times.
6. Standing leg movement with the wall
You only need one wall to do this move! This movement, while simple, is one of the most influential movements for strengthening the leg muscles.
How to do the exercise
- Lean your shoulders and back against the wall. Place your feet slightly apart from the wall.
- Keep the heels of both your feet on the ground and raise your toes. Stretch your toes as far as you can.
- Slowly lower your paw, but do not put it on the ground.
- Repeat this movement for 2 or 3 sets and 10 to 15 times in each group. Rest your toes on the floor between sets.
- For more advanced training, you can use one leg in each location. Lean one of your legs against the wall and do the movement with the other leg. In this case, you don’t need to rest between sets.
7. Tanabzden
When jumping rope, you constantly jump up with your toe, strengthening the leg muscles and increasing endurance and muscle strength.
How to do the exercise
- Hold both ends of the rope so the middle is in front of you.
- The height of the end of the string should be up to your side.
- Twist your wrist and pass the rope overhead.
- When the line reaches your feet, jump over it with both feet and land gently on your toes.
- Continue to twist the rope and repeat the movement several times.
8. sprint
Sprinting is one of the full-body exercises in which leg muscles play an essential role. Be sure to warm up your body before sprinting, and if you feel pain somewhere, stop training.
How to do the exercise
- Lean forward slightly.
- Take the first step with your dominant foot and take short, quick steps.
- Please do not neglect the movement of your hands and push your body forward with their help. The movement of the hands should be backward from the chin to the side.
- Take more significant steps, little by little. As you lift your front leg, straighten your back leg for a more robust forward motion.
- If you plan to stop, slow down to avoid knee injury.
- Once you’ve done the movement, wait for your heart rate to slow down and repeat the exercise.
9. The movement of bending the toes
It would help if you had a towel for this move. If you can’t keep your balance well, do the movement next to the wall.
How to do the exercise
- Spread your legs as wide as the sides and place one foot on the edge of the towel.
- Use your toes to grab the edges of the towel and pull it towards you.
- Push the towel back to its original position.
- Do the movement with the other leg.
10. Leg strengthening with elastic
You help strengthen the calf muscles by pulling your toes towards you in this movement. You can use a towel if you don’t have a sports band. Note that if you use a sports band, choose it based on your physical strength.
How to do the exercise
- Sit on the floor and stretch your legs.
- Wrap the band or towel around one foot, near the arch of the foot.
- Pull the elastic towards you to try the toes towards the calf muscles. Do this stretch as far as possible and hold it for 10 to 15 seconds.
- Do the movement 2 or 3 times with one leg and then move on to the next leg.
11. Monster walk
To perform this movement, you need an open space and sports cache. In addition to strengthening the leg muscles, this movement also helps to strengthen the thigh muscles.
How to do the exercise
- Stand with your feet shoulder-width apart.
- Wrap a sports band around your leg. You can put the elastic on the thighs or around the ankles.
- Take a step forward and to the right with your right foot. Then, take the left foot one step ahead until it aligns with the right foot.
- If you have little space, take one action back to your starting position and then take the other leg back. Otherwise, you can take a few steps forward and then step back. In this case, pay attention to using both legs to move forward.
you say
We often need to be made aware of the importance of some vital body muscles. Calf muscles are among the muscles that help us perform basic and important tasks such as walking. Strengthening leg muscles plays a significant role in improving sports training and even daily walking.
After reading this article, will you include leg exercises in your workout routine?
