Does Leg Lifting Build Speed?

You probably know that resistance training makes you stronger. Something you may not know is that resistance training also improves endurance and makes you faster. To move the weight of your body faster, you need to either increase the strength of your muscles or decrease the weight of your load. Leg lifts can help you do both, building your speed even faster. Leg lifts are strength-training exercises that use the weight of your legs as resistance. Different leg lifts target different muscles. Include leg lifts that will target the front of your legs, the back of your legs, your inner and outer thighs, and your core to realize the speed-enhancing benefits of this resistance exercise.

  1. Front Leg Lift

    • Use a chair, couch, bench or bed to perform front leg lifts at home.

      Front leg lifts strengthen your quadriceps, the muscles in the front of your legs. You need strong quadriceps to move quickly and efficiently on an incline as they and your calves are the two primary leg muscles used when traveling uphill. To perform front leg lifts, sit on the edge of a chair with your hands beside your hips. Keep one foot flat on the floor and straighten your other leg so that your hip, knee and ankle are in line with each other. Flex your foot so that your toes point toward the ceiling. With your extended leg remaining straight and with your abdominal muscles engaged, lift your extended leg about 4 to 6 inches as you exhale. Inhale and lower your leg 4 to 6 inches. Complete three sets of 10 front leg lifts on each side.

    Rear Leg Lift

    • You can perform rear leg lifts from a standing or kneeling position.

      Rear leg lifts strengthen your hamstrings. Your hamstrings provide an accelerating force with each step you take when walking and every stride you make when running. When you strengthen your hamstrings, you will realize longer strides that will allow you to cover more space faster. To perform a basic rear leg lift, stand 12 inches behind a chair, lightly touching the chair for balance. Bend your left knee and slide your right foot back on the floor until only your toes are touching the floor. Leaning slightly forward, lift your right leg approximately 10 inches off the floor, keeping your foot flexed and leading with your heel. Complete three sets of 15 repetitions on each leg.

    Outer Thigh Leg Lift

    • Support yourself on your elbow or by lying flat on your side.

      Strong outer and inner thigh muscles are essential for lateral movement. When you build strength in your outer and inner thighs, you strengthen your forward movement as well. When you have strong outer and inner thighs, you reduce your risk of injury and improve muscular balance allowing you to move faster and more efficiently. Perform outer thigh leg lifts to strengthen your abductors, the muscles in your outer thighs. Lie on your side with your knees together and slightly bent. Keeping both knees facing forward, lift your top leg about 10 inches as you exhale. Inhale as you lower your leg. Complete three sets of 20 outer thigh leg lifts on each side.

    Inner Thigh Leg Lift

    • Place a folded towel under your hip for added comfort when lying on your side.

      Inner thigh leg lifts are small movements that work your adductors, the muscles of your inner thighs. Lie on your side with your knees together. Slide your top leg forward so that it rests on the floor. Straighten your bottom leg and flex your foot. Lift your bottom leg 3 to 6 inches as you exhale. Inhale and lower your leg. Complete three sets of 20 inner thigh leg lifts on each leg. When you train your inner thighs as much as you train the other muscles in your legs, you will reduce the risk of injury that sometimes results from muscular imbalance.

    Supine Leg Lift

    • Your core includes your abdominal muscles and the muscles in your lower back.

      Lie on your back with your hands under your hips and your palms on the floor. Flex your feet before you execute supine leg lifts. Engage your core and exhale as you lift both legs 6 inches off the floor. Hold this position for two to three seconds before you slowly lower your heels back toward the floor as you inhale. Complete three sets of 10 supine leg lifts to strengthen your core muscles. Strong core muscles support proper posture. When you have proper posture you use your muscles more efficiently to move through space. A stronger core will also support more rotation before tiring. Because there is a direct correlation between how fast your upper body moves and how fast your lower body moves, a strong core will help you move faster.