Leg Lifts - Strength Training Exercises for Taekwondo
The quadriceps (or quads) describe the four muscles located on the front of the thigh. They contract together to help flex (or lift up) the hip and extend (or straighten) the knee. The quads often become weak after injury is sustained or surgery is performed on the lower leg or thigh. For this reason, it is important to learn how to strengthen this muscle group for a complete recovery. Review the exercises below to learn how to strengthen your quadricep muscles.
- Lay on your back on a flat surface.
- Bend the knee of your uninvolved leg (the one that wasn't operated on) to a 90-degree angle, and keep your foot flat on the surface. Keep your involved leg straight without the knee bent.
- Slowly lift the involved leg six inches off the floor (by contracting the front thigh muscles). Hold for five seconds.
- Slowly lower your leg to the floor. Relax and repeat 10 more times.
- Sit with your legs straight out in front of you.
- Begin by sliding your heel toward your buttox by bending your knee. Keep your heel on the ground during this motion.
- Slowly straighten your knee and slide your leg back to the starting position.
- Relax and repeat 10 more times.
- Stand upright with your back against a wall and feet shoulder-width apart.
- Slowly bend your knees, sliding your back down the wall for a count of five until your knees are bent at a 45-degree angle. (Do not bend too much further than this, as it will cause increased strain on your knees.) Hold this position for 5 seconds.
- Begin straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight.
- Repeat the above steps 10 more times.
The knee of the raised leg should remain straight throughout this exercise. Focus on lifting by using the muscles on the front of your hip joint.
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