Muscle workout: hamstrings
Target and strengthen your hamstrings with these 2 exercises.
Single leg bridges
Lay on floor. Arms beside body – palms down. Feet flat. Knees bent.
Raise one leg off ground – straight out or tucked in toward chest. Push down through the opposite heel.
Lift & extend hips upward – raising glutes off ground. Extend as far as possible. Return to starting position.
3x sets of 8 to 12 reps.
Repeat with other leg.
Single leg deadlift
Hold free weights at your side. Stand on one leg – keep that knee slightly bent. Extend free leg behind you for balance. Continue until your body and free leg are parallel to the ground. Return to upright position. Repeat standing on alternate leg. 2x sets of 10-12 reps.
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 21/01/2019
Strength training exercises
Challenging your muscles with strength training exercises 2 or 3 times each week can improve the strength and tone of your muscles.
Muscle workout: abdominals
The abdominal muscles, also known as core muscles, are located between the ribs and the pelvis at the front of your body. Strong core muscles support your trunk and make it easier to do physical activities.
Muscle workout: back
Strengthening your back muscles is important as these muscles enable you to stand up straight, they support and protect your spine and help to reach, pull and extend your arms and torso.
Stretching: an illustrated guide
Stretching exercises encourage lengthening of your muscles and their associated tendons, and oppose the shortening and tightening of muscles that can occur immediately after vigorous exercise, and as a product of ageing and inactivity.
Muscle workout: calves
Calf muscles are located in the back of your leg, just below your knee and stabilise your ankles and feet. Doing calf muscle exercises can provide a more stable foundation for your ankles and can help prevent ankle rolling.