These are general strength training exercises that will build a base of strength in your lower body. You should build a strength base before moving on to running specific strength or plyometrics.
FOOT FLEXION
This exercise can be performed using a cable machine or resistance bands
TECHNIQUE
Using a cable machine, sit on the bench with your leg fully extended in front of you. Loop a strap around the top of your foot near the toes. Start the exercise with your foot extended – with the toes pointing away from your body. Slowly flex your foot so that your toes move toward your body. Keep you leg fully extended and stationary.
Slowly allow the weight to return to its starting position by extending your foot.
Repeat this exercise with the other foot.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the upward portions and inhale on the downward portion.
Control the weight throughout the exercise.
Do not lock your knees at any time during this exercise.
HIP ABDUCTION
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Stand next to the machine. Loop an ankle strap around your ankle. Stand in an upright position. Place yourself in a position so that the resistance is pulling your leg back across the front of your body. Hang on to the frame of the machine to balance yourself but stay away from any moving parts.
Start the exercise with your leg across your body.
Contract your abdominal muscles to stabilize your trunk and spine.
Keeping your leg straight, slowly pull the leg towards the outside of your body. Pull almost to the limit of your range of motion.
Slowly allow your leg to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the outward portion and inhale on the return portion.
Control the weight throughout the exercise.
Do not lock your knee at any point in this exercise.
HIP ADDUCTION
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Stand next to the machine. Loop an ankle strap around your ankle. Stand in an upright position. Place yourself in a position so that the resistance is pulling your leg away from your body to the side. Hang on to the frame of the machine to balance yourself but stay away from any moving parts.
Start the exercise with your leg in a position of being pulled away from your body to the side.
Contract your abdominal muscles to stabilize your trunk and spine.
Keeping your leg straight, slowly pull the leg towards the inside of your body. Pull almost to the limit of your range of motion.
Slowly allow your leg to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the outward portion and inhale on the return portion.
Control the weight throughout the exercise.
Do not lock your knee at any point in this exercise.
LEG CURLS
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Lie face down on the bench. The knees should be placed just below the kneepads. Position your ankles under the roller pads. Align your knees with the rotational axis of the machine. Hold onto the handles or side of the bench. Keep your hips and upper body flat against the bench.
Contract your abdominal muscles to stabilize your trunk and spine.
Slowly flex your legs at the knees. Pull your heels to as close to your buttocks as possible. Make sure you keep your hips flat on the bench. Do not allow your back to arch.
Slowly lower your legs until they are back at the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your hips flat against the bench throughout the exercise.
LEG EXTENSION
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Sit on the bench. Place ankles under roller pads. Knees should be aligned with the rotational axis of the machine. Hold onto handles or the side of the bench. Keep your torso straight and erect.
Contract your abdominal muscles to stabilize your trunk and spine.
Slowly extend the legs fully at the knees. Do not lock the knees. Keep you torso straight and in contact with the back of the bench. Do not arch your back.
Slowly lower your legs until they are flexed at approximately 120 degrees. It is not necessary to let your legs flex back to a normal sitting position. At this position there is excessive stress placed on the knees when performing leg extensions. If you allow the legs to flex to approximately half way between full extension and a normal sitting position you will perform a safe and effective exercise.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back.
Control the weight throughout the exercise.
LEG PRESS
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Sit on the bench facing the machine. Place your feet on the resistance so that most of the weight is just in front of your heel. Keep your back in an upright and neutral position.
Contract your abdominal muscles to stabilize your trunk and spine.
Slowly push with your feet so that your hips and knees extend. Extend your legs fully but do not lock your knees at any time. Do not allow your back to arch.
Slowly allow your legs to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the outward portions and inhale on the return portion.
Do not arch your back.
Control the weight throughout the exercise.
Do not lock your knees at any time during this exercise.
SEATED BENT LEG CALF RAISE
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Sit on the bench facing the machine. Place your feet on the resistance so that most of the weight is on the ball of your foot, just behind your toes. Your legs flexed approximately 90 degrees at the knee.
Slowly extend your feet so that your toes are pushing away from your legs.
Slowly allow your feet to return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the outward portions and inhale on the return portion.
Control the weight throughout the exercise.
SEATED DUMBBELL CALF RAISE
This exercise can be performed using dumbbells
TECHNIQUE
Sit on a bench with your feet flat on the floor. Place a dumbbell on your knee, balanced with your hand. Extend your foot so that your heel is off the floor and your foot is on its toes. Slowly lower your heel back onto the floor.
Repeat this exercise with the other foot.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Control the weight throughout the exercise.
SQUAT
This exercise can be performed using single or multi-station machine or resistance bands. This is an advanced exercise and should not be attempted as part of a beginning or intermediate program.
TECHNIQUE
Grasp the resistance with your palms facing away from your body. Your hands should be slightly wider than shoulder width. Position the weight across the back of the shoulder and upper back. Stand with your feet approximately shoulder width apart.
Hold your chest out and up. Pinch your shoulder blades together. Keep your head up.
Contract your abdominal muscles to stabilize your trunk and spine.
Slowly lower your body by flexing your knees and hips. Keep the weight under control at all times. Maintain an erect body position. Keep the weight over the your heel and the middle of your foot. Do not allow your knees to extend in front of your feet at any time. Lower your body until your thighs are nearly parallel to the floor.
Slowly raise your body back up by extending your knees and hips. Maintain an erect body position. Stay smooth and controlled throughout the exercise.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
Keep your back in a neutral position.
Control the weight throughout the exercise.
Do not lock your knees at any time during this exercise.
STANDING CALF RAISE
This exercise can be performed using body weight or dumbbells
TECHNIQUE
Hold a dumbbell in each hand with a neutral grip. Stand in an upright position on a step. Stand with the ball of your foot on the step and your heel hanging off of the step.
Lift one foot off of the step and extend it slightly behind your body. Slowly allow the heel of the foot on the step to drop down below the top of the step. Slowly extend your foot until you are in a position of standing on your toes. Slowly lower your heel back below the step and repeat.
Repeat this exercise with the other foot on the bench.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
