How to Firm Up Your Legs with Standing Heel Curls - dummies

How to Firm Up Your Legs with Standing Heel Curls

Standing Heel Curls is a classic exercise that does wonders for the backs of your legs, or hamstrings. By doing these heel curls, you’ll develop strong hamstrings and quadriceps — an important result that helps prevents injury during exercise.

Strong legs can do wonders to increase your stamina and pick up your pace in any number of cardiovascular activities, such as running, jumping, and kickboxing. Strong, toned legs simply look fabulous on both men and women. Strengthening and sculpting them provide a balanced physique that is visually appealing in both genders.

To do Standing Heel Curls, follow these steps:

  1. Stand with your weight on one leg with that knee slightly bent. The opposite leg should be extended out straight behind you. Place your hands on your hips.

  2. Slowly bend the knee of the extended leg and lift the heel of your foot up toward your butt. Return to start. Do five to ten repetitions. As you progress, work up to 10 to 20 repetitions. Do the move on the opposite leg.

    Exhale as you lift your leg up. Inhale as you return to start.

Use these variations to modify the exercise to meet your fitness level:

  • *Hold for balance: To simplify this exercise, hold onto a sofa or chair for balance.

  • Use ankle weights: Up the level of difficulty by using ankle weights.

  • *Adjust the count: For variety, lift your leg up for a slow count of four and then down for a slow count of four.