Strong Legs for a Stronger Body

Safer Lifting, Less Injury

Strong legs, hips and back are the essential foundation for upper body
strength and the ability to lift safely and play most sports. When lifting
something, the leg, hip and core muscles are responsible for a majority of
the power. In the golf and tennis swing, strong core and leg muscles
generate straight, powerful shots. Weak legs contribute to poor body
lifting and hitting mechanics and upper body overuse and injury. Common
injuries seen are lower back strain, rotator cuff injury, tennis elbow and
carpel tunnel syndrome.

Good examples of everyday lifting are picking-up the kids, pushing a heavy
wheelbarrow full of dirt or cleaning out the garage. Any of the tennis
strokes along with wood and iron shots in golf apply as well. So to
minimize your trips to the chiropractor, here are a series of leg
strengthening exercises to help build core and leg strength when you
need it the most.

The Best Leg Strengthening Exercises

To work safely and effectively, strong legs need a strong core (the back
and abdominal region muscles) to push against. The best four exercises for
creating strong legs and core are squats, lunges, box jumps and vertical
leap. In combination, these four exercises create a strong and unified
lower body as well as a balanced and stable core. What makes these
exercises so good for leg strength? They most closely imitate the lifting
movements we perform in daily life as well as the sports based hitting
motions. These four exercises are also effective at training your muscles
and brain to work in harmony while stimulating your cardiovascular system.

Lower Repetitions and Higher Weights

The leg and core muscles are designed to provide both strength and support
for the entire body. These are large muscles so they respond better to
fewer repetitions and higher weights. Of course, you only use weights that
you can handle safely. The higher weights do not present a problem for
women concerned about the size of their legs. The higher weights just
strengthen the muscle fibers faster. Following this approach gives you
stronger, more balanced leg muscles in much less time.

A Brief Exercise Review

Squats are the corner stone of any good leg workout. With your feet hip
width apart, back straight and head up slowly lower your body until your
legs are bent 90 degrees. If you do have knee problems or are very
de-conditioned, start with a ball squat against the wall. This takes weight
and stress off the knees while you learn good technique. Have an instructor
at the club show you good form so as not to injure the knees. Squats
strengthen gluteus maximus and hip flexors.

Lunges, both stationary and walking, are a great exercise to add movement
and balance to your leg strengthen program. Standing with your feet hip
width apart, take a larger than normal step forward. Pause and balance your
body. Return to your staring position and step forward with the opposite
leg. Always keep your back knee at least 6 inches off the ground. Lunges
strengthen quads, core and back muscles.

Box jumps can start with box steps (a 4 to 12 inch step is good) if you
don't feel comfortable jumping. Using your arms for balance and lift, jump
on the top of the step landing with your knees nice and soft. You can step
back down or jump depending on your ability and confidence. Box jumps are
a total leg, hip and core strengthener.

Vertical leap is a great total body exercise. You will be surprised how
much cardiovascular benefit you get from this one. Stand facing a wall with
arms above your head. With both feet, jump straight up noticing how high on
the wall your fingers touch. After 10 or 12 tries, mark the highest spot on
the wall as your effort. Next time try and beat your mark. Vertical leap is
a great total leg, hip and core and cardiovascular strengthener.