Quick and Convenient Leg Workout During the Holidays
Log jumps 3.jpg

By: Dr. Cindy K Dao, PT, DPT, CSCS 

The holidays are a busy time and no one has much time for themselves, especially time to workout. Most people have this mindset that workouts have to be brutal and you need to go to the gym for hours and hours. Not true! Any workout that can get you moving more than doing nothing is worth it! Give this simple leg workout a try. It works all the major muscle groups in your hips and legs. It should not take more than 10 minutes of your time but I guarantee you will feel the benefits of this workout after 6 weeks of doing this routine 2 times a week.

Instructions: Do exercises 1 to 3 straight through without taking a rest. Completing exercises 1 to 3 will make 1 complete cycle. Repeat for a total of 3 cycles without taking a break.

 

1. 4 Way Hip Series

This series is consisted of 4 parts.

Straight Leg Raise Lay on your back. To do a right leg Straight Leg Raise, bend your left leg to protect your back. With the right leg, lift it off the ground. Hold for 1-2 seconds. Return to starting position. Repeat 10 times. After, switch to the left leg and repeat 10 times.

 Single Leg Raise Part 1

Single Leg Raise Part 1

 Single Leg Raise Part 2

Single Leg Raise Part 2

 

Hip Abduction Lay on your left side. Bend the bottom leg to help with your balance. Lift the top leg up. Hold for 1-2 seconds. Return to starting position. Repeat 10 times. After, repeat 10 times with the opposite leg.

 Hip Abduction Part 1

Hip Abduction Part 1

 Hip Abduction Part 2

Hip Abduction Part 2

 

Hip Adduction Lay on your left side. Bend the top leg over the bottom leg. Lift the bottom leg up. Hold for 1-2 seconds. Return to starting position. Repeat 10 times. After, repeat 10 times with the opposite leg.

 Hip Adduction Part 1

Hip Adduction Part 1

 Hip Adduction Part 2

Hip Adduction Part 2

 

Hip Extension Lay on your stomach. Lift your right leg up. Be mindful not to hinge or bend from your low back. Hold your right leg up for 1-2 seconds and return to starting position. Repeat 10 times. After, switch to the opposite leg and repeat 10 times.

 Hip Extension Part 1

Hip Extension Part 1

 Hip Extension Part 2

Hip Extension Part 2

 

2. Bridges

Lay on your back. With your arms by your side, lift your pelvis up. Focus on using your gluteus maximus to lift your pelvis. Avoid using your low back muscles to lift your pelvis. Slowly return to the starting position. Repeat 10 times.

Bridge 1.jpg
Bridge 2.jpg
 

3. Lateral Jumps

Envision that you are jumping over an object. Alternate from doing lateral jumps side to side. Make sure to land with soft feet and knees. When you land, let the opposite leg follow from behind and cross over. Do 10 jumps each side.

 Part 1: Starting Position

Part 1: Starting Position

 Part 2: Left lateral jump 

Part 2: Left lateral jump 

 Part 3: Right lateral jump 

Part 3: Right lateral jump 

Photographer: Juliann Cheryl