When was the last time you thanked your legs for all they do? While they might not get as much time in the spotlight as our hair or skin, our legs make our daily activities possible. They lift us up out of bed in the morning, carry us up (and down) the stairs, and power us through our workouts. As it turns out, “getting a leg up” is a very apt saying in more ways than one.
“Our legs are our primary mode of mobility,” says Leo Arguelles, clinical assistant professor of physical therapy at the University of Illinois Chicago and spokesperson for the American Physical Therapy Association. “Our leg muscles are some of the biggest in our body.”
If we neglect our leg muscles, our endurance will suffer, we’ll burn less energy, and, most importantly, “our ability to participate in daily tasks takes a huge hit,” he adds.
The Benefits of Leg Exercises for Beginners
According to Christopher Bailey, a physical therapist and the owner of multiple FYZICAL Therapy & Balance Centers in Pennsylvania, many individuals believe that simply walking is enough to gain the muscle strength our bodies need to maintain optimal body function as we age.
“Walking is undoubtedly important, but it fails to work some key leg muscles, including your quads and glutes, at the level these muscles need to stay strong,” he says. “It’s important to incorporate functional strengthening into our weekly exercise routine to begin building strength.” This is especially true when it comes to aging. Generally, people tend to become less active as they age. As a result, we start to lose strength in our 50s and 60s, specifically in our leg and glute muscles, Bailey says.
“As we get older, our muscle volume starts to decrease and that makes us more injury-prone,” says Peloton instructor Jess Sims. “It’s important to strengthen your legs as well as work on your mobility.” To lower the risk for falls, injuries, and for better quality of life, she advises focusing on your ankle mobility and knee stability. Enter: targeted leg exercises.
According to our panel of fitness pros, the benefits of leg exercises include:
Preventing injuries
Improving your balance and increasing the ability to navigate diverse terrain
Maintaining or building strength
Increasing your endurance
Contributing to your metabolic rate
Supporting your ability to stay independent longer throughout your lifespan
What Muscles Do Leg Exercises Work?
Your legs are made up of several different muscle groups, many of which you’ve probably heard instructors refer to during workout classes. Here’s a refresher, working from your ankles up:
• Plantar flexors (calf muscles):
This is a group of two muscles that connect behind your knee, attach to your Achilles’ tendon, and continue on to your heel bone, Bailey says. Your calves propel your body forward while walking and make it possible to go up on your tiptoes.
• Dorsiflexors:
Located in your lower leg, these muscles start at the front of your shin bone and attach to the top of your foot. “They help to pull our toes up when we walk to help us avoid tripping and provide stability for our feet and ankles,” Bailey says.
• Quads (knee extensors):
These are the four main muscles in the front of your thigh, which start in your hip and upper leg bone and attach to your lower leg bones (tibia) through the knee cap. This muscle group deserves major credit for helping you climb stairs and safely sit down in a chair. Your quads also help you kick the lower portion of your leg straight when swimming or sitting on a swing set. “Weak quads can also lead to knee pain because they are the main muscles that support the knee joint,” Bailey says.
• Hamstrings (knee flexors):
On the opposite side of your upper legs lie your hamstrings, which originate at the back of your hips and extend to the lower leg bone behind your knee. These big muscles help you propel forward while walking and lift objects when your legs are straight, such as during a deadlift.
• Hip flexors (iliopsoas):
Your lower back, pelvis, and upper leg bone are connected by these powerful “pullers.” Your hip flexors lift your knees up when going up stairs, stepping into a car, or pedaling forward on a bike. If you’re an avid rider, you’ll want to pay special attention to these muscles. “If your primary exercise is riding a bike, you may notice that these muscles tend to become tight and are prone to injury,” Bailey says. “This is because when riding a bike, these muscles are in a shortened position, often for a long time. Stretching these muscles will help keep them long and strong.”
• Glutes (hip extensors/abductors):
Your glute muscles play a crucial role in stabilizing your legs while standing, squatting, or doing isometric movements. These muscles originate on the back of your pelvis and attach to different parts of your upper leg bone. “This group of muscles tends to weaken faster than any other group as we age,” Bailey says.
Source: www.onepeloton.com
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