A Workout Routine to Build Leg Muscle Strength and Endurance Exercise Menu – How to Exercise, Workout Routines, Health and Fitness by Jacques Courseault, M.D.

One of the best things about winter is that you can wear long pants, long dresses or sweatpants and don’t really have to worry how your legs look. But, before you know it, the Groundhog sees his shadow and you only have six weeks left to get those hibernating legs back in shape for the outdoor season. Well, now is the perfect time to start refocusing a little more attention to the largest muscles in your body. The worst thing you can do is go for your first spring walk or run with unfit legs. Talk about soreness and an increased risk for injury! So, today, we are going to do a primarily lower body workout to get you ready for a good season of outdoor activity.

Let’s make this one a 250/500 rep workout, with a bit of cardio and a stretch:

Warm up first -

Jog in Place - Click to view the video

Five minutes

Muscles Worked: Total body warmup/cardiovascular exercise.

Squat Curls - Click to view the video

50 or 100 total reps You can also do these with dumbbells.

Muscles Worked: Biceps, quadriceps, hamstrings, glutes.

Static Lunges (Resistance Bands) - Click to view the video

50 or 100 on each side. Ouch! You’ll hate me tomorrow, but these are good.

Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.

Calf Raise or One-Leg Calf Raise - Click to view the video

You can do two feet at a time, but if you have the time, just do one foot. The results in the long run will be better. 50 or 100 reps.

Muscles Worked: Calves

Glute Kickbacks - Click to view the video

50 or 100 each leg. Make sure you do your best to keep your foot parallel to the ceiling.

Muscles Worked: Glutes, hamstrings

Wall Sits - Click to view the video

Time yourself. Try for a total of 50 or 100 seconds, but go longer if you have the endurance. If you want, post your time in the comments box below!

Muscles Worked: Quadriceps, glutes, core muscles.