Leg-Flexation Exercises

Leg-flexation exercising helps prevent joint injuries by enhancing the elasticity of your leg muscles and their surrounding tissues, known as the fascia. It involves a repetitive series of flexing or bending moves, which are tempered by a feeling of tension called the myotatic reflex. These simultaneous movements of bending, stretching and tension also help to improve the ability of your joints to move through a greater range of motion.

  1. Best Methods

    • Warm up with some light aerobic exercises that engage your whole body.

      The American College of Sports Medicine recommends dedicating at least two days per week to leg-flexation exercises. Plan to spend about 20 to 30 minutes per session, and always precede your workout with a five- to 10-minute warm-up such as light jogging, jumping rope or cycling.

      In general, hold stretches for 10 to 20 seconds, and do between eight and 10 repetitions of each exercise for each leg. However, if you feel pain while exercising, stop immediately, as this may indicate you are stressing the internal structure of a joint.

    Linear Squat

    • Flexation exercises help to lower your risk for knee injuries by strengthening your calves, which include the gastrocnemius muscle and the soleus at the back of your legs, and your quadriceps -- the four-part muscle at the back of your thighs. Stand with one hand holding onto a chair and your feet about 30 inches apart. Rise up onto your toes, ensuring that your heels leave the floor and your knees are bent at a 90-degree angle. Then, lean gently back until your body forms a straight line from your knees to your shoulders.

    Hamstring Curl

    • Flexation exercises that target your hamstrings -- the three muscles that line the back of your thighs -- help to prevent lower-back pain. Lie face-up on the floor with your arms at your sides and your legs extended. Use your heels to slowly raise your butt and hips off the floor until your knees are bent 90 degrees and your body forms a straight line from your shoulders to your knees.

    Outer Thigh Lifts

    • Do between 10 and 12 reps for each leg, then switch sides.

      Flexation exercises that help improve your balance target your outer-thigh abductors, which include the gluteus medius and gluteus minimus. Lie on your side with your legs together and your knees and toes pointing forward. Then lift your upper leg slowly to about 45 degrees, holding it there for 10 seconds per repetition.

    Inner-Thigh Lifts

    • Leg-flexation exercises that target your inner-thigh adductors, which line the inside of your legs from your pubic bone to your femur, help stabilize your pelvis. Lie on your side with your legs together and your knees and toes pointing forward. Keeping both legs straight, move your lower leg forward slowly until it lies in front of your upper leg and then hold that position for about 10 seconds per repetition.