Lower Body Exercises For Bendy Strength
When choosing exercises for the lower body, my focus is to select exercises that emphasise developing not just strength, but length in the soft tissue.
Soft tissue that can generate strength from a prestretched position tends to be less susceptible to problems in the 'real world'. It is less likely to become injured from the things we do on a daily basis.
Some of the exercises may not look like 'functional' exercises - as in things we do everyday, but they will help you become more resilient throughout your life.
Most people don't do sissy squats onto the toilet in the morning.
Sissy squats are incredible for developing hip and knee stability, strength and mobility (when trained correctly).
Lets take a look at a few of the lower body exercises that I use.
Some of the Lower Body Exercises that I use:
Long Lunge
Stand in a split stance, with your feet shoulder width apart as far apart as you can with your hips square to the front.
Your front foot should be well in front of your front knee.
Lower down a couple of inches, and pulse back up again. If you can lower more than a couple of inches, then your legs are too close together!
view video
Patrick Split Squat
The 'Patrick' version of the split squat (named after Ben Patrick aka @kneesovertoesguy) is a great way to develop range in the knee joint as well as to open up the hip flexors.
The easiest version of the exercise elevates the front foot on a box or a step, in a lunge position.
You'll keep your hips square as you pull your weight into the front foot. Toward the end of the movement, you may need to let your heel lift off the floor.
The goal is to sit your butt on your heel, while your back knee remains as straight as possible.
Try not to lean forward as you do the movement.
Pike Calf Raises
Starting in the same position as the Pike Walk, squeeze your heels down to the ground and then come up on tippy toes.
Pause at the bottom to emphasise the stretch in the back of the leg. You can explore turning your toes in and out, to see if that feels different for you.
view video
Pike Walk
If you know the 'down dog' yoga pose, then this will look very familiar!
With your hands and feet on the ground, lock your knees, engage your hip flexors and push the ground away with your hands. Ideally your hips, shoulders and hands will form a straight line.
If you're super tight, you might find that your feet are a long way from you're hands, if you're bendy, you might be able to squeeze your toees into your wrists.
Wherever you're at right now is perfect!
From here start walking. You'll have to coordinate alternating hands and feet, left and right, much like we did when we started crawling.
view video
Side Squat
Side squats are a fantastic way to get your adductors long and strong.
Start standing with your feet in double shoulder width position, then squat down to one side, while keeping your other leg straight.
When I first did this exercise, I had to hold onto the ground to make sure I wouldn't fall over!
Ideally your torso will remain fairly upright throughout the movement.
You'll need to engageyour hip flexors, hamstrings and butt muscles during this exercise.
If you're up for the challenge you can add weight, although, in the initial stages I find this unnecessary - just focus on engaging the muscles and only work through pain free range of motion.
These exercises are by no means exhaustive.
Whilst there are certainly some more advanced in the list, that does not mean you must do them. Choose exercises that are appropriate for your level of strength and mobility.
Some days you will have strong days, others not so much. Listen to your body.
Many of these exercises can be done by everyone, they may need some modification though. Always exercises within or on the edge of your level of ability - not beyond it
The key is consistency.
One of the things I pride myself on, is the ability to make gains well into middle age, and to have a body that is more resilient than it has ever been.
For me longevity is key.
The more people I speak to, the more I hear that what they really want from their fitness program is this resilience - bendiness and strength... and that comes from the consistency. Regular training to overcome (arguably) the modern world's #1 problem - sedentary lifestyle.
For more information check out my book 'The Bendy Strength Bible'.
© 2024 Gentle Myofascial Release. All rights reserved.