Question

Explain 3 resistance-based exercises for the lower extremity and identify which muscles are the primary movers and which muscles assist during the performance of each exercise

Answer 1

There are many resistance based exercises for the lower extremities. The three of them I chose to discuss here are squats, calf raises and lunges.

SQUATS:

To perform this exercise stand straight with feet shoulder width apart. The face and chest should be facing forward. Slowly lower down your body as if you are sitting on a chair. While going down make sure your knees are above your ankles and the thighs are parallel to the ground. You may arch your back a little while going down to keep your face and chest facing forward. You can extend your hands forward for balance. Now after making 90 degree angle at the knee joint, slowly stand by pushing through your heels into the ground. You may add weight if needed.

The main muscles involved here in this movement are gluteus muscles and quadriceps. The accessory muscles that help in stabilising the movement are back muscles, hamstrings and calf muscles.

CALF RAISES:

This exercise is of two types, body weight calf raises or weighted calf raises. To perform this exercise you should stand straight with feel shoulder width apart. Hands are placed by the side of your body. Try to raise your heel from the floor by causing plantar flexion of the ankle joint. In the weighted variation you may use additional weights by holding them in your hands or on a machine.

The main muscles involved in this exercise are calf muscles, gastrocnemius, soleus, tibialis anterior, flexor digitorum and peroneus muscles.

LUNGES:

To perform this exercise keep your body straight with face, chest facing forwards and hands by the side of your body. Lower your body by taking a step forward. Make sure your upper body is in vertical position. Do not bend your upper body forward. Now lower your body while taking a forward step until you form a 90 degree angle at both the knee joints. The front knee should be above the ankle of that leg and the thigh should be parallel to the floor. The back knee should be before the ankle without touching the floor and the thigh should be parallel to the upper body. Now from this position slowly get back to standing position. Now change the legs in the next repetition.. You may add weight by holding them in your hands.

The main muscles involved are gluteus muscles, hamstrings and quadriceps. The accessory muscles that help in stabilising are calf muscles, abdomen and back muscles.

This is a brief discussion on the given topic. Please feel free to give your feedback and if you need further information. Thank you and have a great day.