leg execrises

risingdragon · January 22, 2003

can anyone give me good leg execrises that i can may do inside my home.

KickChick · January 22, 2003

You ask for leg "exercises" ... to develop strength & endurance?

Check out prior threads here:

http://www.karateforums.com/viewtopic.php?t=4947

... depending on whether or not ou have weight equipment/machines/cables and or resistance bands.... I could offer you more suggestions once I determine your goals.

NidanWarrior · January 23, 2003

Lunges are always good. What i like to do, both in class and at home are simple excersies without weights ('cause I have none):

Calves: calf raises - start out flat-footed, rais as high as you can onto the balls of your feet, come down slow. It's important to go slow and not to rush through exercises. Start out with 25 to 50. If you don't feel the burn then do more.

Quads: Here I like to get in a fighting stance with the back foot is on the ball, bend my knees (keeping my upper body straight) and going straight down about half way to the ground. Do ten. Then start in same position but start at the "half-way" down position and go down as far as you can (remember not to bend, keep back straight). When you come back up, only come back up to the half-way position. After ten like this, switch stances and do the other side.

Thant's about all I can give you right now. After that it's a mish-mash of exercises.

rb · January 23, 2003

horse stance while eating breakfast.

calf raises on the stairwell.

Hacky Sack ?

NidanWarrior · January 23, 2003

Ooh, yes. I forgot the horse stances!

While watching tv or playing games (playstation, etc.) try it from a deep horse stance or cat, back, front, whatever. When your nice and comfy, get lower in the stance.

KickChick · January 23, 2003

Yes, squats, lunges and standing in horsestance was mentioned on the thread link I provided above. (among some other good tips!)

Also, don't forget plyometrics.

Skipping in long high bounds for 100 meters or more is excellent for the quadriceps (the leg's primary kicking muscle). Kangaroo hopping with the feet together for 50 meters or more is a good exercise for the ankles, calves and quadriceps.

Springing knee touches, used by many judoka, are excellent leg workouts(latic acid build ups), but must be done carefully to prevent knee injuries. Do these on a mat, and not on a hard surface. Start by kneeling on one knee with your hands clasped behind your head. Jump high into the air, switching your legs so that you first land on your toes and then sink down low into a kneeling position on your opposite knee. Don't land on the knee directly!

An old Hapkido leg exercise is called silent leaping. You begin in a a stance shoulder width apart jumping as high as you can trying to touch your knees to your chest. Land with your feet wide apart and knees bent with body low so that the shock of landing is absorbed.