The muscles on the back of your legs consist of the glutes, hamstrings and calves, all of which provide you with power during activities like sprinting, running and jumping. It can be common to focus strength on your quadriceps, which are located on the front of your thighs, but keeping the front and back of your legs balanced can improve your agility while also helping you to prevent muscle pulls and tears.
Jump and Reach
The explosive jump and reach exercise, or the squat jump as it is also known, can help to strengthen your hamstrings and calves. Stand with your feet hip-width apart and facing forward. Bend your knees and lower down into a squat position, stopping when your thighs are parallel to the floor. Maintain a straight back and reach your arms straight behind you, preparing for the jumping motion. Push through your feet and jump into the air. During the upward motion your hands should fly above your head, helping to propel your body up. Land with your knees bent. Repeat for a total of eight jumps.
Wide Leg Squat
The wide leg squat will hit your hamstrings, glutes and inner and outer thighs. Keep your abdominal muscles engaged and your back straight throughout the exercise. Set your feet to be slightly wider than hip-width apart, with both feet facing forward. Bend your knees and lower your butt toward the floor, stopping when your hamstrings are parallel to the floor. Make sure that your knees do not extend beyond your toes. Push through your heels to return to a standing position. Complete three sets of 10 to 15 repetitions.
Single Leg Calf Raisers
Balance on one leg while standing on a step; your weight should be on the ball of your foot with the heel hanging off of the edge of the step. If necessary, hold onto a wall, railing or the back of a chair in order to maintain your balance. Lower your heel and then push through the ball of your foot and your toes to lift the heel up. Repeat 10 to 15 times and then switch legs. Complete a total of three sets.
Bridge
The bridge will strengthen and tone the entire back of your leg, from your glutes down to your calves. Place your body on your back on the floor. Bend your knees and place your feet flat on the floor approximately hip-width apart. Engage your abdominal muscles, push through your feet and raise your hips toward the ceiling. Your arms should be relaxed on the floor alongside your torso. Hold for 30 seconds and then slowly lower your hips back to the floor. Repeat for a total of three to five rounds.
Member Comments