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Method 2: Strengthening Your Lower Body
1. Perform calf raises to work your lower legs. Calf raises will strengthen your calf muscles, which connect to your Achilles tendons. Stand up straight with your feet hip-width apart. Then, slowly rise onto your toes. Hold for 1 second, then lower yourself back down to your starting position. Repeat 20 times.
You can make this move more challenging by standing on the edge of a stair or a sturdy box.
Variation: Once calf raises no longer feel challenging to you, try incorporating weights. You can hold dumbbells at your hips or overhead as you do your calf raises.
2. Do squats to work your lower body muscles. Squats are a great lower-body workout that can strengthen your entire leg, including your calves. Stand up straight with your legs a little wider than hip-width apart. Slowly lower yourself down as far as you can go. Hold for 1-2 seconds, then rise back to your starting position. Repeat 20 times.
Keep your back straight as you do your squats, and don’t let your knees go past your ankles as you squat.
Go as far down as you can without feeling pain. As you get better at squats, you’ll be able to go down farther.
Variation: Add weights to your squats to build the intensity. You can rest a barbell across your shoulders or hold a set of dumbbells at your hips.
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3. Incorporate lunges to strengthen your legs. Lunges work your entire leg, so they’re great for strengthening your Achilles tendon. Stand up straight with your legs about hip-width apart. Put all of your weight on your left leg, then step out forward with your right leg. Bend both of your knees to lower your body down toward the floor, then hold for 1 second. Slowly push off from the floor through your heels to return to your starting position. Do 8-10 lunges, then switch sides and repeat for the other leg.
Don’t let your front knee go out farther than your toe.
Keep your back straight throughout the exercise.
4. Do box jumps to work your legs and improve flexibility. Stand in front of a sturdy box that can bear your weight. Position your feet so they’re about hip-width apart. Squat down and swing your arms slightly behind you. Then, bring your arms forward as you jump to propel yourself up onto the box. Land in a partially squatting position, then jump back down to your starting position.
Do 1-3 sets of 3-5 box jumps.
5. Perform squat thrusts to work your entire body. Squat thrusts work all of your muscles, including your lower body. Stand up straight with your feet hip-width apart and your arms at your sides. Lower yourself into a squat position, then place your hands on the floor directly in front of your body and inside of your feet. Jump back into plank position, landing on the balls of your feet. Jump your feet back to their starting position, rise to a standing position, then reach your arms over your head and jump off of the floor. When you land, start your next rep.
Squat thrusts are also called burpees.
Do 8-10 squat thrusts at one time.
Try to make your motion as explosive as possible.
When you’re in plank position, don’t let your back sag or point your butt up into the air.
You can modify this exercise by slowing it down. Instead of jumping, step in and out of your plank position. Then, reach up as you come out of your squat thrust, but don’t jump off the floor.
Expert Warning: If you don't work out often, avoid exercises with a lot of explosive movements. Instead, focus on conditioning exercises where everything gets strengthened continuously so you don't risk injury as much.
In this method, I told you how to strengthen your lower thighs using a simple method.
Artemus Vazhui