June 9, 2014
As a cyclist I am always looking for effective ways to cross train my legs. I've found some exercises that work your core, quadraceps, hamstrings, glutes & calves. These three leg exercises are my favorite.
Leg workouts are great for a number of reasons. They help to improve your cardiovascular endurance and core strength. That means they can help with weightlifting, too. Leg workouts also help to increase and maintain bone density. This can help to decrease your risk of developing osteoporosis. In addition, strengthening the legs will help to put less stress on your bones and joints.
So, perform each exercise one time then repeat all three exercises two more times.
Dumbbell Step-Ups with Alternating Legs
Start with a dumbbell in each hand, palms facing the sides of your legs. The right leg steps up on a step or bench extending your hip and knee. The left leg steps up so both legs are on the step. Right leg returns to floor and left leg follows. Remember to keep your torso upright. Continue the sequence for 1 minute. Repeat it with your left leg for 1 minute.
Do this exercise 3 times a week.
Dumbbell Step-Ups with One Leg
Start with a dumbbell in each hand, palms facing the sides of your legs. The right leg steps up on a step or bench extending your hip and knee. The left leg hangs straight as you extend the right leg, then shift your weight coming down on your left leg. Raise your body up and down on your right leg for 30 seconds. Repeat on your left side.
Perform this exercise 3 times a week.
Backward Lunge with Forward Leg Kick
From a standing position, step back with your right foot to perform a reverse lunge, keeping the other foot planted. Instead of just returning to the standing position, push with your planted (left) leg and kick your right foot out in front of you. After you kick, perform another reverse lunge without stopping to begin the next rep. Repeat for 30 seconds. Switch legs and repeat the previous steps.
Do this exercise 3 times a week.
When these are done regularly they will increase your stability and strengthen your legs.