{"id":249,"date":"2020-03-30T10:27:33","date_gmt":"2020-03-30T13:27:33","guid":{"rendered":"http:\/\/projects.upei.ca\/staffgetactive\/?page_id=249"},"modified":"2020-03-30T10:27:33","modified_gmt":"2020-03-30T13:27:33","slug":"lower-body-exercises","status":"publish","type":"page","link":"https:\/\/projects.upei.ca\/staffgetactive\/lower-body-exercises\/","title":{"rendered":"Lower Body Exercises"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Calf Raises<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDemNKEEiZcBMmOW4jrhRPVab\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>place a chair in front for balance or stand in front of a wall (video 1)<\/li><li>raise and lower your heels in a controlled motion for the desired repetitions<\/li><li>advance to two-legged calf raises on a step-stool or on a set of stairs (video 2)<\/li><li>advance to one-legged calf raises on a step-stool of on a set of stairs (video 3)<\/li><\/ul><\/li><li>Breathing &#8211; exhaling while raising your heels and inhaling while lowering<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Glute Bridges<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDemKyCSuQLWIgBie33P2mRV-\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Lie down on the floor with your knees bent so that your feet are flat on the floor and place your palms down on the floor beside your lower back\/butt (video 1)<\/li><li>raise your pelvis until you form a straight line from your shoulders to your knees<\/li><li>slowly lower your pelvis back to the starting position<\/li><li>repeat the movement for the desired number of repetitions<\/li><li>advance to placing your lower legs and feet on a chair (video 2)<\/li><li>advance to placing your lower legs and feet on an exercise ball (video 3)<\/li><\/ul><\/li><li>Breathing &#8211; exhale while raising your hips and inhale while lowering <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hip Abduction <\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDemOJwbweb8e4Zzfis5bQf4Z\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<ul><li><strong> Clams:<\/strong> Form (video 1):<ul><li>Lie on your side with your knees bent at 90 degrees and you ankle, hips, and shoulders in a straight line <\/li><li>the resistance band tied around both legs, just above the knees<\/li><li>separate your knees while keeping your feet together<\/li><li>repeat the movement for the desired number of repetitions<\/li><\/ul><\/li><li><strong>Hip Abduction: <\/strong>Form (video 2):<ul><li>stand next to a chair with your feet about 6 inches apart and tie the resistance band around both ankles<\/li><li>support your body weight on one leg with the other abducts at the hip (spreads away from the other foot)<\/li><li>control the movement of the active leg back to the starting position<\/li><li>repeat the movement for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; Exhale as you spread your knees and inhale as you return to the start position<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hip Adduction<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/vuvDZ2VLeDA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>tie the resistance band around a couch leg or banister spindle and have a chair available for balance<\/li><li>stretch  the active leg out so that there is slight tension on the band and steady yourself on the supporting leg<\/li><li>adduct at the hip (pull your active foot towards your stationary foot<\/li><li>slowly control the release of the active leg back to the starting position<\/li><li>repeat the movement for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; exhale when pulling the active foot towards the other and inhale during release<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Side Steps and Lateral Lunges<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDenCYK0rumCApyH1bf92ohto\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li><strong>Side Steps<\/strong> &#8211; Form:<br><ul><li>stand with your feet 6 inches apart and tie the resistance band around both legs, just above the knees<\/li><li>get into a squat position with your toes pointed forward and your shoulders over top of your knees<\/li><li>side step in one direction and then back again, remaining in the squat position as you move<\/li><li>transfer your body weight over the planting foot<\/li><\/ul><\/li><li><strong> Lateral Lunges<\/strong> &#8211; Form:<ul><li>using the same band as side steps above the knee, or tie the band around each ankle<\/li><li>take a bigger step sideways so that your trail leg extends fully as you move across the floor<\/li><li>returning to the squat position after each step and move in both directions, left to right and right to left<\/li><li>transfer your body weight over the planting foot<\/li><\/ul><\/li><li>Breathing &#8211; try to breathe rhythmically, exhaling as you step and inhaling as you reset<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Forward Lunges<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/ykW68LKG1VI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>start with your feet shoulder width apart and  your hands on your hips<\/li><li>step forward with one leg lowering your body until the front knee in bent at approximately 90 degrees<\/li><li>push back up through your heels and reset to standing position<\/li><li>alternate legs, back and forth for the desired number of repetitions<\/li><li>to enhance this exercise you can hold some form of weights in each hand, evenly distributed or a backpack <\/li><\/ul><\/li><li>Breathing &#8211; inhale while stepping forward and exhale while pushing back up to standing position<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Step-ups with Knee Drive<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/EpEGCFyDdK8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>start on a set of stair or a step-stool that is no more than 12 inches in height and advance to two stairs or a dining-room chair<\/li><li>step up with one leg and drive the other knee up with full extension of the stepping leg<\/li><li>when fully extended rise on your toes for a more advance movement and return to standing position on the floor<\/li><li>repeat with the same leg for the desired number of repetitions and then do the same with the opposite leg<\/li><\/ul><\/li><li>Breathing &#8211; exhale during step-up and fully extending and inhale while lowering yourself back to standing on the floor <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Seated Knee Flexion<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/0N1DjWD10-o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>tie the resistance band around a couch leg or banister spindle so that makes a circle<\/li><li>place the band above the heel of your shoe so that it doesn&#8217;t slide off when your leg is extended<\/li><li>move your chair back just enough to have some tension on the band when your knee is fully extended<\/li><li>pull your foot back towards the chair, flexing at the knee and keeping your upper leg from lifting off the chair<\/li><li>slowly straighten (extend) your knee in a controlled fashion<\/li><li>repeat for the desired number of repetitions and then switch to the other leg<\/li><\/ul><\/li><li>Breathing &#8211; exhale while pulling your foot back towards that chair and inhale while extending your knee<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Squats<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/OUMB6cDE_Xw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>stand on the resistance band with your feet shoulder width apart, toes pointed forward<\/li><li>bend so your knees are at approximately 90 degrees and your chest is over top of you feet <\/li><li>take the slack out of the resistance band by wrapping each end around your hands<\/li><li>fully extend to the upright position <\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; inhale while lowering into a squat and exhale during extension to upright position<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Sit to Stands<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/wwuLgIlPGhU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form<ul><li>stand in from of a standard dining room chair with your feet shoulder width apart<\/li><li>cross your arms across your chest <\/li><li>lower your backside to the chair by flexing at the hips and knees and keeping your chest over your feet<\/li><li>push through your heels to upright, standing position<\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; inhale during the stance to sitting movement and exhale while returning to stance<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Seated Knee Extensions<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/CtFr_U5D4NQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form<ul><li>tie your resistance band together to make a loop and place it around the back leg of a standard dining room chair<\/li><li>sit in the chair and put your foot through to loop and then twist the loop over the toe to make a figure eight<\/li><li>there should be no slack in the band when you are in the normal sitting position (knees bent at 90 degrees)<\/li><li>straighten you leg out in front of you and return to the starting position in a slow controlled manner<\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; exhale while straightening (extending) your knee and inhale while lowering your leg to reset<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n","protected":false},"excerpt":{"rendered":"<p>Calf Raises Form: place a chair in front for balance or stand in front of a wall (video 1) raise and lower your heels in a controlled motion for the desired repetitions advance to two-legged calf raises on a step-stool &hellip; <a href=\"https:\/\/projects.upei.ca\/staffgetactive\/lower-body-exercises\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":243,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"_links":{"self":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/249"}],"collection":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/users\/243"}],"replies":[{"embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/comments?post=249"}],"version-history":[{"count":17,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/249\/revisions"}],"predecessor-version":[{"id":528,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/249\/revisions\/528"}],"wp:attachment":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/media?parent=249"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/tags?post=249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}