6 SAFE LEG EXERCISES FOR YOUR BACK

| September 25, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to leg exercises, it’s important to prioritize safety, especially if you have a history of back issues or want to prevent any potential problems. Strengthening your legs not only improves your overall fitness but also supports your back and promotes better posture.

In this article, we will introduce you to six safe leg exercises that are gentle on your back while effectively targeting your leg muscles.

Let’s explore these exercises and start building stronger legs without compromising your back health.

Split squats

  • Place a pad or soft surface on the floor. Place one foot in front of the pad and keep one foot behind it.
  • Keeping your torso upright, lower your back knee to the pad and raise it again, driving both legs.
  • Do 10 repetitions on one leg and then switch sides.
  • You can hold a dumbbell in front of you in a goblet position or hold one in each hand.

Leg extension

  • Sit on the leg extension machine and place your legs behind the pads.
  • Extend your legs until your knees are straight, then lower them under control.
  • You can also do this exercise one leg at a time to make sure you stay balanced.

Seated leg curl or femoral curl

  • Start by sitting on the floor with an exercise ball in front of you. Lie on your back and place your heels on the ball.
  • The knees should be straight.
  • Pull your heels toward your butt, rolling the ball toward you, while lifting your hips into the air as if you were doing a bridge.
  • Continue like this until your body forms a straight line from your knees to your shoulders and the ball is close to your buttocks.
  • Then, slowly extend your legs and drop your hips back to the floor.

Glute bridge

  • Lie on your back with your knees bent and your feet flat on the floor, one foot in front of your butt.
  • Raise your hips into the air until they form a straight line from your knees to your shoulders.
  • Squeeze your glutes at the top and then lower yourself back to the floor.

Step ups

  • Place one foot on the surface near the edge.
  • Lean forward and step up to the surface with your other foot.
  • Then go down with the same foot.
  • Repeat 10 times and switch sides with the other leg.