Upper Leg Exercises

These videos outline some of the most common muscle strengthening exercises to help prevent and treat running injuries.

SINGLE LEG DEAD LIFTS

1.Standing on one leg, bend at your hips and slowly tilt you body forward while extending the other leg backward.

2. Return to the start position by engaging your glute and hamstring muscles.

ITB Foam Rolling

  1. Lay on side with foam roller positioned at your knee. Roll slowly until roller is positioned at your hip. Repeat 3-4 times.

  2. Switch legs and repeat. Perform 1-2 times per day.

Seated Hamstring Curl

  1. Start with leg out and theraband behind foot. Pull leg straight back towards you.

  2. 2 seconds out and 2 seconds in, control the motion throughout.

Half Squat — Quad Strengthening

  1. Place feet shoulder width apart with knees fully extended. Slowly flex your knees and squat down until your thighs are at 45 degrees. Once you achieve this position return to the starting position.

  2. 2 seconds down and 2 seconds up, control the motion throughout.

Hip Flexor Leg Lifts

  1. Starting Position: Lie in a supine position with legs straight and feet flat on floor. Place arms at sides.

  2. Action: Engage core by drawing belly button in and up. Raise one leg off the ground. Lower leg and return to starting position. Repeat on other leg.

Bridging with Leg Lift

  1. Starting Position: Lie in a supine position with knees bent and feet flat on floor. Place arms at sides with palms facing down.

  2. Action: Engage core by drawing belly button in and up. Lift hips up by pressing feet against the ground and contracting glutes. Maintaining level hips, slowing raise one leg off the ground. Hold for 3 to 5 seconds. Lower leg and return to starting position. Repeat on other leg.

Hamstring Curl

  1. Starting Position: Lie in a supine position with knees bent and feet on the ball. Place arms at sides with palms facing down.

  2. Action: Engage core by drawing belly button in and up. Lift hips up by pressing feet against the ball. Slowly bend knees, drawing the ball in. Maintaining level hips, hold for 3-5 seconds. Slowly return to starting position.

CLAM SHELLS

1. Begin Lying on your side with your legs bent and your feet together.

2. Lift your top knee upward while keeping your feet together. Then lower back down. Do not let your hips roll backward as you lift your leg.