Since we’ve been focusing on the legs this month, we’re going to keep it going this week with calves and quads! Remember, the quads are the muscles at the front of the thigh, and the calves are the muscles located at the back of the lower leg. Quads help us perform movements such as high knees, and calves help us perform movements such as pointing our toes. Now, let’s look at a few exercises to help strengthen and tone these muscles.

Perform 3 sets of 8-12 reps on 2-3 non-consecutive days each week. If you continue to do this for 6 weeks in addition to performing the hamstring and glute exercises from last week, you should really start to see a difference in your legs!

 chair-exercises

Leg Extension (Quad)

This exercise can be done with bands, using the machine at the gym, or by simply using your own body weight.

If using your own body weight, simply sit at the edge of a stable chair with feet flat on the floor, knees bent at a 90 degree angle, and maintain good posture. Slowly extend your right knee to straighten your leg and bring it as close to being parallel with the floor as possible. Return leg to starting position. Repeat to complete 8-12 reps, then switch to the left leg.

 1-leg-extensions

Calf Raises

Begin standing with feet facing forward and slightly wider than hip width apart. You can put your hands on your hips or you can hold onto the back of a stable chair. Slowly lift yourself up on the balls of your feet, and then slowly lower yourself back to starting position. You can also perform the movement one leg at a time, or you can use the calf raise machine at the gym.

calf exercise

Refer to last week’s exercise blog for hamstring and glute exercises to get strong, toned legs!