Top three ways to get stronger legs

March 4, 2009 at 1:32 pm 5 comments

There are many ways to “skin a cat”!

I am just writing a short article today on ways I have found to get the most out of leg training.

The first is called pistol squats or single leg squats. Main muscles targeted are the quads or thighs and glutes (butt). Standing on one leg with arms stretched out in front push the hips back and sit down as low as possible. Pushing the heel into the ground stand back up.

The second is the dead lift which targets glutes, hamstrings and lower back muscles. This is a very functional exercise for daily activity as it requires lifting weight from the floor. Standing over a bar, push the hips back -keeping shins straight and eyes up- lift the weight pushing the hips forward. If you have any lower back problems this exercise is best left till you are cleared by a professional

The third exercise for powerful legs is an old but simple one. Grab your spare tyre from the car and wrap a thick rope through the tyre so as to drag it. Run forwards while holding the rope in both hands dragging the tyre behind you for 50 metres. Then going backwards return to the start as fast as you can. You will know what muscles are being used with this one as it is brutal but very effective. Repeat this 6 times and try to lessen the time it takes you to complete one back and forth lap.

The all important lesson is to not forget to stretch and one of the most forgotten stretches is the calf especially for runners. Do it- stretch and if you don’t know how to get some yoga lessons even just for a month. You won’t regret it!

Till next time

Tim

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Entry filed under: Exercise. Tags: , , , .

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5 Comments Add your own

  • 1. Fred  |  March 5, 2009 at 2:51 pm

    Deadlifts rock! I do them just about every week for legs but they also work just about your whole body…especially if you pause at the top of each lift and just hold the weight for a few extra seconds before lowering it.

    One of the absolute best exercises!

    Nice post, Tim!

    F.

  • 2. Tim James  |  March 19, 2009 at 10:23 am

    Thanks Fred,

    Good to see that your run time has decreased. Keep up the good work mate.
    I noticed kettlebell swings have strengthened my dead lifts as well.

  • 3. ehsan  |  October 30, 2009 at 10:45 am

    hi.and thanks for your web please help me to find good program for weight lifting.( for sanshou)(6 weeks to match)

  • 4. Louie  |  April 27, 2010 at 2:27 am

    I DON’T THINK THAT WEIGHT IS BIG ENOUGH!

  • 5. Tim James  |  April 27, 2010 at 7:43 am

    Hahaha It is all a matter of perspective lou, Depends how many reps and what the desired outcome is!

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