Leg exercises

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

Learn about and watch videos on these exercises:

• Calf raise
• Chair rise
• Wall squat

Calf raise

Muscle group: Calves (back of lower leg)
Equipment: Wall, step, hand weights (optional)

1. Stand upright, with your hand resting against a wall or on a stable chair as a support (if necessary).
2. Breathe out as you lift your heels off the ground, keeping your knees and body straight.
3. Hold the position for a moment. Return to the starting position. Repeat.

⇑ Don’t try this exercise if you have balance issues or tend to feel dizzy or light-headed.

⇑ As you improve, increase the difficulty by standing with the balls of your feet on a step (so that your heels hang over the edge), holding a hand rail. You can also try the exercise as pictured holding hand weights, or doing one leg at a time.

Chair rise

Muscle group: Front of thighs and buttocks
Equipment: Chair

1. Sit towards the middle or slightly to the front of a chair with your hands on your knees.
2. Breathe out as you stand up, using your hands on your knees for assistance if you need to. Keep your back tall and straight as you stand up. Keep your head up and look straight ahead. Try to stand up in one movement, without rocking forward and back to help you.
3. Slowly sit back down. Repeat.

⇑ Increase the difficulty by crossing your arms over your chest, or holding hand weights. Or try not sitting down, but just touching the seat lightly before standing up again.

⇑ If you are doing this exercise for the first time and feel off balance, please do this professional, carer or friend.

Wall squat

Muscle group: Front of thighs and buttocks

1. Stand about 30 cm in front of a wall with your feet shoulder width apart. Slightly bend your knees and lean back onto the wall, putting your arms and palms against it. Tilt your pelvis so your back is flat against the wall and tuck your chin in a little.
2. Keeping your body against the wall, slowly slide down (as if you’re going 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 back up the wall again until you are back to the starting position. Repeat.

⇑ Increase the difficulty by sliding further down, but stop before your knees go over your toes (there should be no more than a 90-degree angle between hip and knee).

→ READ MORE: Flexibility exercises