Exercises: legs

This part focuses on the muscles needed for walking, running, jumping and kicking. Weak or injured leg and gluteal muscles can seriously hinder your performance. Both beginning and advanced weightlifters would do well to train these muscles regularly with resistance exercises – to make the muscles stronger and more powerful. The exercises are also suitable for rehabilitation programs, where professionals prescribe training of a certain intensity, size and frequency.

Don’t forget to train the back of the legs, otherwise an imbalance of force distribution in the hamstring and quadriceps can occur. A balanced workout trains both sides of the legs.

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Hip abduction trains the muscles in the hip that move the legs apart. This exercise is suitable for at home and in the gym.

The hip adduction is often forgotten, especially by men. She is a good adductor workout, which pulls the legs together.

The Nordic hamstrings is mainly aimed at building strength of the hamstring muscles. Use it for strength training and rehabilitation.

The leg press is often chosen to train the quadriceps and gluteus maximus. She is a popular alternative to the squat.

The lying leg curl is very suitable for most sport-specific programs. The exercise is suitable for beginners and advanced users.

The seated leg curl is suitable for beginners and advanced users; but because it requires equipment, the exercise is rarely done at home.

The leg extension targets the quadriceps. It is useful for sports that involve running, kicking or jumping.

The seated calf raise is suitable for all levels and can be done at home or in a gym. Good for sports such as sprinting, football, gymnastics and hockey.

The standing calf raise trains the muscles in the calf. It is a good exercise for beginners and advanced users.

The step-up targets a large number of muscles in the lower body. It is good exercise for football, hockey and lacrosse.