There are several ways you can contract and relax your leg muscles, but the trick is knowing which muscles to focus on. Once you have identified the different muscles with these isolation exercises, you can move on to more advanced strengthening exercises.
Step 1
Use a rolled-up towel. Placing a rolled-up towel under one knee can help you isolate your quadriceps – the muscles in the front of your thighs. Sit with both legs straight out in front of you and place the towel under one knee and then press the back of your knee against it, instructs PhysioAdvisor.com. You should see your thigh muscles contract. Hold for a few seconds and then stop pressing to relax your quads.
Step 2
Dig your heels in. This exercise is an effective way to locate and contract your hamstrings at the back of your thighs. Start sitting in a chair with your knees bent and both feet flat on the floor. Move one foot out further so the knee is bent to about 45 degrees and lift your toes up so only the heel is in contact with the floor. Press your heel into the floor as hard as you can and feel your hamstrings tighten. Hold for 10 seconds, stop pressing to relax the muscles, and then repeat 10 times.
Step 3
Take the stairs. An easy way to target your calf muscles is to stand on a step and hang your heels off the edge of it. Hold on to the railing or wall for support and then slowly rise up on your toes. You will feel your calves tighten as you do so. The higher you lift up on to the balls of your feet, the more your calf muscles will contract. To relax your muscles, slowly return to the start position.
Things You'll Need
- Small rolled-up towel
