Leg Workout

Recently I came across a recent Stylist article by Chloe Gray on Leg Workout that caught my interest as some one who has made daily activity including daily walking a priority.

“Hands up if lockdown running has unleashed wrath upon your knees this year? When we run, up to six times of our body weight is carried through our joints, so it’s not a huge surprise that your joints are a little sore. This strain on knees can also result in pain when performing other exercises, such as squats and lunges, so it’s time to take your aches seriously.”

– Chloe Gray on Stylist Magazine

According to fitness trainer to fitness trainer Janine George, demonstrates in a video in the article how the following three modification “could make easier for the joints.

  • High Knee Modification: Dumbbell Marches. (20 reps)
    • Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    • Raise your right knee so that it comes as close to your chest as possible. Keep your right foot flexed so that your toes are pointing upwards.
    • Keep your chest lifted and shoulders back while grounding through your left foot.
    • Replace your right foot back to the ground and repeat on the left side as though you are marching.
  • Reverse Lunge Modification: Split Squat. (10 reps for each leg)
    • Take your left leg behind you with your toes pointing forward. If you have weights, hold them in either hand.
    • Bend both legs so that your left knee touches the floor (or as close to the ground as possible) and your right knee comes to a right angle position. Make sure that your right knee stays behind your right foot’s toes.
    • Keep your chest open and hips facing forward so you aren’t twisting through the pelvis.
  • Deep Squat Modification: Shallow Sumo Squat. (10 reps)
    • Take your legs into a wide sumo position with your toes slightly turned out. 
    • If you have one dumbbell, hold it in both hands at chest height. 
    • Bend your knees slightly so that you lower down into a shallow squat. Don’t lower down too far in order to protect you knees. 
    • Push through your heels to return to the standing position.