Hip Flexor Strengthening – The upper thighs and front of the hips are usually weak and tight for most people. Doing the following 3 versions of single leg raises can transform how your legs feel as well as helping your lower back. Be careful that you do not feel it in the lower back, if so, either reduce the force from your legs or stop doing that particular movement.
Chair Squat Variations – You can improve your strength simply by adjusting how you get in and out of the chair. The simplest way is to stop using any hands or momentum to get up. In addition to this you could add 1 or 2 squats each time you get up or sit down, alternatively you could perch above the seats for a short while using your leg muscles. Finally, you could get up or sit down using just 1 leg to develop your squatting strength.
Calf & Foot Strengthening – The final exercises develop the lower limbs. Doing calf raises with two or one leg are super easy to do and effective, if you go high on the toes they become a nice toe strength exercise. Alongside this, working on your toe grip strength involves widening your feet as much as you can while pulling the big and little toes directly into the ground. The final exercise has you in the same position as previous but you are focusing on raising your muscle arch as high as possible.
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