Leg Strengthening Exercises

If you have recently had surgery on your legs, hips, ankle, knee or your foot, then you need to know these basic exercises in order to regain the strength that you previously had in your legs. Recovering from such kinds of surgeries requires time and patience, and the right kind of physical rehabilitation can aid in a speedy recovery for you. These exercises can also be considered effective for the elderly, as these focus primarily on building up strength in weak legs.

If an individual has had surgery on a particular part of the leg, he/she must perform some general upper and lower leg exercises, before they can start performing specific ones for that specific part. The general workouts will target the leg on a whole and facilitate the rehabilitation of the entire muscle groups.

Here are some of the best and most effective exercises that you can carry out, in order to strengthen your legs, and also to make them look shapely and muscular.

Lunges
With one single sweeping move, you can utilize all the muscles in the leg. To perform this exercise all you need to do is stand upright with your hands on your hips, and your feet shoulder width apart. Now place one foot of yours as far ahead as possible, like a giant step, and bend the knee of that particular leg as far as possible. Ensure that your other leg remains straight and does not bend at the knee. Perform this stance with the other leg in front now, and repeat this exercise as many times as you deem fit. Keep in mind that this particular workout places a lot of strain on the knee.

Plies
Unlike lunges, there is no stress on your knees or on any other joints while performing plies. What you need to do is stand with your feet shoulder width apart, and point your toes in opposite directions. Now lower your body using your hips, hold the stance for a few seconds and then raise yourself back up again. Perform 10-15 repetitions per set, and you will slowly begin to see your thighs getting stronger.

Heel Raises
Its effectiveness is undoubted, and the best part is that it can be performed just about anywhere, and at any time you like. Many people battle troubles in their calf muscles, and heel raises are perfect for strengthening that particular muscle group. Join your feet together, and slowly raise yourself on to your toes. You will feel the strain on your calves, and this will also benefit your thighs. Hold yourself on your toes for a few seconds before you lower back into the original position.

Hamstring Raises
The hamstrings are a muscle group behind your thigh. If you have ever experienced a pulled or strained hamstring, you will know how painful this really is. A lot of runners and athletes suffer from this condition frequently due to over straining themselves. You need to lie flat on your stomach, and then lift both your legs backwards and upwards together. It is very easy to do, and you can distinctly feel your hamstring muscles feeling the tension. Hold the stance for a few seconds and repeat the exercise a few more times. Remember, the slower you do it, the better it will be for you.

Heel Slide
This is particularly handy for elderly people or for someone who has just recently had surgery on their leg. You need to lie down flat on your back, and then bend one of your knees and pull the ankle as close to your butt as possible. You will feel instant relief in the muscles of your thighs, running down to the muscles on your feet. Alternate between both feet, and if you want you can even try both feet simultaneously.

To be able to exert pressure on the leg again, and in order to strengthen its muscles, these exercises should be carried out on a regular basis.