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Lower-body resistance training exercises: Standing side leg raises and calf raises

Sheri_Colberg

Dr. Sheri Colberg, Ph.D., FACSM, is the recognized expert on physical activity and diabetes. She has just completed a book for Athletes with Diabetes and so we feel lucky that she is willing to help us help your patients. This week she has some Lower-body resistance training exercises: Standing side leg raises and calf raises, for your patients.

Lower-body resistance training exercises: Standing side leg raises and calf raises

By Sheri Colberg, Ph.D., FACSM

#7: Standing side leg raises   

Equipment needed: wall or stable chair back, (optional) resistance band

Main muscles worked: gluteals, outer thigh

Directions:

  • Stand behind a chair and hold on to the back or place your hands shoulder-width apart on the wall.
  • Lift your right leg straight out to the side until your foot is about 6 to 12 inches off the floor, and hold for several seconds.
  • Keep your torso erect throughout the movement, and slightly bend the leg that is supporting your weight.
  • Return your leg to the starting position.
  • For added resistance, tie your resistance band into a circle and place it around both of your ankles before lifting one leg at a time out as far as you can against the band.
  • Repeat with your left leg.

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© 2006 and 2007 by Sheri Colberg and Patrick Ochs

#8: Calf raises

Equipment needed: stair or ledge, (optional) dumbbells

Main muscles worked: calves

Directions:

  • Stand erect with the balls of your feet on a stable elevated surface (stair or ledge).
  • If using dumbbells, hold a dumbbell in one or both hands.
  • Keeping your body straight, balance on the ball of your foot and lift your heels as high as possible for several seconds.
  • Slowly lower your heels down as far as possible (even past being level with the stair or ledge, if possible).
  • Alternately, work one calf at a time, with or without holding a dumbbell.
                                    

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© 2006 and 2007 by Sheri Colberg and Patrick Ochs

In two weeks, this column will give you some alternate, at-home versions of lower-body resistance training exercises. For more information, consult The 7 Step Diabetes Fitness Plan: Living Well and Being Fit with Diabetes, No Matter Your Weight by Sheri Colberg and The Science of Staying Young by John E. Morley and Sheri Colberg (2007).  Also, visit her web site at www.shericolberg.com for additional articles and access to her fitness blog.