Muscle endurance is a vital aspect of fitness for any athletic individual, as an increased muscle endurance allows your body to do repeated actions for an extended period of time before you get tired. There are certain exercises that you may perform that will allow you to increase your amount of muscle endurance in your legs, from leg extensions, straight-leg lifts, wall squats, hamstring curls, buttocks squeezes, writing the alphabet with your foot and heel lifts. By regularly doing these exercises, you can increase the muscle endurance in your legs.
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Start with leg extensions, this improves muscle endurance by contracting and extending your quadriceps, this exercise will work the muscle to improve endurance over time. Begin by sitting in an upright position with both of your feet placed on the floor. Flex your right leg and straighten it until it is parallel with the seat of the chair, now lower your right foot to its starting position. Do this on both legs 20 times.
Sit in a chair in an upright position with both of your feet on the floor to be in the starting position for straight-leg lifts. This exercise is necessary to improve muscle endurance in the legs, as it exercises the muscles that bend the hip joint like the gluteus maximus, iliotibal band and tensor fascia latae. You complete the exercise by flexing your right leg, straighten your foot as though you're doing a leg extension. However, this time lift your entire leg up, make sure your entire leg is about 10 degrees above your chair. Hold this position for 20 seconds and repeat three times on each leg.
To perform wall squats, stand with your back against the wall. Wall squats are an exercise that works your quadriceps as well as your stabiliser and synergist muscles, which surround your joints to aid in their movement and help your primary leg muscles move properly. Now lower yourself until the back of your knee forms a 90-degree angle. Hold the position for 30 seconds and repeat three times. By doing wall squats regularly, you can increase your quadriceps, stabiliser and synergist muscles endurance for prolonged levels of physical activity.
Stand in an upright position while standing behind a chair, this is the starting position for hamstring curls. Hamstring curls work the muscles in the back of your thigh. Start by bending your knee until your heel nearly touches your buttocks, and while doing this, keep your other foot firmly planted on the ground. Use both of your hands to hold onto the back of the chair to remain balanced, repeat this exercise 20 times for both of your legs.
Tighten your buttocks for a few seconds and slowly let go. Repeat this 6 to 8 times; this muscle endurance exercise works your gluteus maximus and can be done anywhere from the office, car or while you're sitting in the doctor's office.
Sit down in an upright position, lift your right foot six inches above the ground, now pretend your foot is a pencil and spell out the alphabet. Do this for both of your feet, this step may be done anywhere where you are sitting down in an upright position. Once you begin the exercise on one foot, don't let your foot touch the ground until you spell out the entire alphabet. This exercise works your quadriceps as they must hold the weight of your leg up for an extended period of time while you spell out the alphabet.
Sit in an upright position while in a chair to do heel lifts, flex your right calf and now put pressure down on your toes using the weight of your entire right leg while you raise your heel up. Repeat this 10 times on both of your feet. Heel lifts exercise your calf muscles and the muscles behind your thigh.
Tips and warnings
- Adding ankle weights to your exercises will increase your muscle endurance at faster pace.
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