Fit Tip: How to Lengthen and Strengthen Your Thighs!
Of all the well-known muscle groups in the lower body, the quadriceps group in the front of the thigh is the some of the most used and abused!
The legs, from hips down, will get injured if the body does not understand how to eccentrically accept loads…in other words efficiently decelerate.
This is where our eccentric quad exercise comes into play.
- In a tall kneeling position on the ground or on the grass, cross your hands across your chest.
- Brace your inner core by drawing your belly inwards and tensing your butt cheeks.
- With a straight body, as if to fall backwards, lean back as far as you can, pause for 1-2 seconds and come right back up without losing your alignment. To make the exercise a bit tougher, place your arms above your head or hold a small weight on the chest.
Why this works:
You are basically in a plank position, which is the most effective stabilization exercise for the lower back and pelvis (from any 3-D angle). By leaning back, you are maintaining length of the quads by slowly stretching them but at the same time keeping them alive and awake (this is what I call a “Survival Exercise”). You have no choice but to engage as much of your torso and leg muscles as possible in order for you to perform the exercise, or else you fall backwards!
