How to Get Stronger Legs

Lunges are one way to improve leg, hip and abdominal strength.

Strength training can help you get stronger muscles in your legs, tendons and ligaments to help you avoid injuries and attain better muscle definition. The National Academy of Sports Medicine recommends that you perform full-body exercises that work on multiple body parts in your lower body rather than isolating each muscle group. This holistic method helps you burn more calories in less time and improve movement patterns for sports and daily activities. You can use free weights, your own body weight, stairs or a stack of aerobic steps to help you improve leg strength.

Things You'll Need

• Stack of aerobic steps
• Two 30 pound dumbbells

Instructions

Dumbbell Squats

1. Stand with your legs about shoulder-width apart, and hold a 30 pound dumbbell in each hand over your shoulders. Keep your forearms and elbows close to the middle of your body.

2. Squat down as low as you can so that your hips are below your knee level. Keep your knees and feet pointing forward and do not round your spine.

3. Exhale and stand straight up, tightening your buttocks as you move. Perform three sets of six to eight repetitions.

Dumbbell Lunges

1. Stand with your feel together and hold a 30 pound dumbbell in each hand.

2. Step forward with your left foot and lunge straight down until your right knee almost touches the ground.

3. Exhale and step back to the standing position without moving your upper body. Perform three sets of eight to 10 lunges per leg.

Step-ups

1. Stack a set of aerobic steps that reaches to your knees. Stand in front of it with your feet together.

2. Put your left foot on top of the step, and push yourself on top of the step without moving your upper body, such as bending forward or hunching your shoulders. Keep your right leg extended behind with your foot pointing down.

3. Lower your body to the ground to the standing position. Perform three sets of eight to 10 repetitions per leg.

Tips & Warnings

• Use a lighter weight if you cannot perform the exercises with proper form. Otherwise, use a heavier weight if you can perform the exercises easily, suggests physical therapist Gray Cook, author of "Athletic Body in Balance." You can also perform these three exercises in a circuit training manner where you perform all three exercises consecutively without rest between sets. When you have completed one circuit, rest for one minute and repeat the circuit two to three more times. This helps you improve muscular endurance and burn more calories in less time.

References

• "Athletic Body in Balance"; Gray Cook; 2003
• "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007