Lower-body resistance training exercises: Seated leg extensions and standing leg curls

Dr. Sheri Colberg, Ph.D., FACSM, continues to get our patients fit by giving them Lower-body resistance training exercises: Seated leg extensions and standing leg curls.

Lower-body resistance training exercises: Seated leg extensions and standing leg curls

By Sheri Colberg, Ph.D., FACSM

#5: Seated leg extensions 

Equipment needed: chair, (optional) resistance band or ankle weights

Main muscles worked: quads

Directions:

• Sit on the chair with your back straight and your feet and knees shoulder-width apart.
• If using additional resistance, place the band around the bottom of your right foot with your knee bent (or put the ankle weight on), and then put your foot back on the floor.
• Holding both ends of the band in your right hand or without any extra resistance, slowly straighten your right knee and lift your foot (without moving at your hip) until your leg is straight out in front of you (at a 90-degree angle to your torso).
• Slowly bend your right knee and return to the starting position.
• Repeat with the left leg.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

#6: Standing leg curls

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

Main muscles worked: hamstrings

Directions:

• Stand next to a wall or other support with your hands on it more than shoulder-width apart, and then bend your right knee.
• Keeping your knees close together, smoothly lift your right heel up toward your bottom.
• Hold your heel as close to your bottom as you can lift it for several seconds before returning your foot slowly to the floor.
• To increase the intensity of the curl, place a resistance band around your right ankle with your knee bent, and hold both ends of it with your right hand during the movement.
• Repeat with the left leg.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

In two weeks, this column will give you some additional 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.