Strength training exercises for legs

Strength training exercises for legs develop the muscles of the legs, such as the calves and hamstrings.

Remember to check with your health care team before beginning any exercise program. Although we have provided strength-training exercises to suit most people, some of them may not be right for you.

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Calf raise

Muscle group: Calves

Equipment: Step, hand weights

  1. Stand upright, with a wall or chair as support if necessary.
  2. Lift your heels off the ground, keeping your knees and body straight. Breathe out while lifting.
  3. Hold the position for a moment. Return to the starting position, then repeat the calf raise.

⇑ Increase the difficulty slightly by standing with the balls of your feet on a small step (so that your heels hand over the edge) and/or holding weights in your hands. You can also add challenge by doing the exercise one leg at a time.


Chair rise

Muscle group: Quadriceps (front of thigh) and gluteals (buttocks)

Equipment: Chair

  1. Sit towards the middle or front of a chair with your hands on your knees.
  2. Stand up, using your hands on your knees for assistance if necessary. Keep your back straight as you stand up. Breathe out while standing.
  3. Sit back down slowly, then repeat the chair rise.

⇑ Add a challenge by standing without using your hands to assist, then try with your arms across your chest. When standing unassisted, stand in one movement without rocking.


Wall squat

Muscle group: Quadriceps (front of thigh) and gluteals (buttocks)

Equipment: Elastic resistance band 

  1. Stand 30–40 cm from a wall with feet shoulder width apart. Slightly bend your knees and lean back into the wall, placing your arms and palms against the wall. Tilt your pelvis so your back is flat to the wall. Tuck your chin in.
  2. Keeping your body in contact with the wall, slide down (as if to sit) until you can feel your legs working – this may not be very far. Hold for 10–30 seconds if you can.
  3. Slowly slide up until you are back into starting position, then repeat the wall squat.

⇑ Add a challenge by sliding further down the wall, but stop before the knees go over and in front of the toes – there should be no more than a 90-degree angle between hip and knee.


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Instructions for downloading and reading EPUB files

Apple devices

The iBooks application must be installed on your Apple device before you can read the EPUB.
Different ways to download an EPUB file to your Apple device:

  • email EPUB files to yourself and transfer the attachment to iBooks.
  • copy EPUB files into DropBox (or a similar service) and use the DropBox app to send them to iBooks.
  • open EPUB files directly from Mobile Safari and open them in iBooks, where they are saved automatically by downloading the EPUB from the website.

Need more help? Visit: http://support.apple.com/kb/HT4059

Kobo

To download an EPUB file to your Kobo from a Windows computer:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • select “Open folder to view files” to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

To download an EPUB to your Kobo from a Mac:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • open your “Finder” application.
  • select “Kobo eReader” from the listed devices to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, probably in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
Need more information? Visit: http://www.kobo.com/help/koboaura/response/?id=3784&type=3

Sony Reader

To download an EPUB file on your Sony Reader™:

  • ensure you have already installed the Reader™ Library for PC/Mac software
  • select the eBook you want from our website and click the link to download it.
  • connect the Reader™ to your computer.
  • open the Reader™ Library software and click “Library” in the left-hand pane and select the eBook to view it.

Need more help? Visit: https://au.readerstore.sony.com/apps_and_devices/

Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
  • safely eject your Kindle™ from your computer and unplug the USB cable. Your content will appear on the Home Screen.

Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit http://www.amazon.com/gp/help/customer/display.html/ref=help_search_1-1?ie=UTF8&nodeId=200767340&qid=1395967989&sr=1-1
For more information on accessing a PDF on your Kindle™, visit www.amazon.com/manageyourkindle, log in to your account and click on Personal Document Settings.
Need more help? Visit https://www.amazon.com/gp/help/customer/display.html?nodeId=200375630

Android and PC

You can also download and open eBooks on Android devices and PCs with appropriate apps or software installed. Suitable eReader apps for Android include Google Play Books, FBReader and Moon+ Reader. Suitable software for PCs include Calibre and Adobe Digital Editions.


This information was last reviewed in April 2016
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Cancer information

Safety tips for exercising with cancer
Precautions for people starting an exercise program

Staying healthy after treatment
Lifestyle changes that can help keep you in good health

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