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Compound Exercises

A compound exercise is a multi-joint movement which targets two or more muscle groups. The next 2 exercises work the quadriceps, hamstrings, and gluteal muscles. The quadriceps act to flex the thigh at the hip joint, extend the leg at the knee joint, and provide stability to the knee joint, while the hamstring extends the hip and flexes the leg at the knee joint. The gluteal muscles, also called the buttocks, perform hip extension abduction, and lateral rotation. Beginners should choose one compound exercise; advanced users may perform both.

 Wall Slide

Place back against the wall with feet 18-20" away from the wall, shoulder width apart. Extend arms out in front and slowly slide the torso downward by bending at the knees. Proceed until thighs are parallel to the floor without the knees extending beyond the ankles. Hold position, briefly, before slowly returning to the upright position without locking the knees.

 Wall Slide with Resistance

Choose a pair of 3-5 lb. dumbbells, and place one in each hand. Lean back against the wall with feet 18-20" away from the wall, shoulder width apart. Keep arms straight down by sides and slowly slide torso downward by bending at the knees. Proceed until thighs are parallel to the floor, without the knees extending beyond the ankles. Hold position briefly before slowly returning to the upright position, without locking the knees.

Calf Exercises

The calf muscles work to push the foot to the floor, like pointing the toes.

 Toe Raise

Stand on a stool with only the balls of the feet and heels extended off the edge. Place hands on the wall at shoulder width distance to maintain balance. To start, slowly lower heels below the level of the stool and hold briefly. Now, elevate the heels as high as possible. Hold briefly, then slowly return to the start position.

 One Leg Toe Raise

Use one 3-5 lb. dumbbell for this exercise. Begin by standing on a stool, putting one hand on the wall and holding the dumbbell in the other. With the same side of your body which is holding the dumbbell, place only the ball of this foot on the stool and dangle the other leg. Now, slowly lower the heel below the level of the stool and hold briefly. Next, in a controlled manner, elevate the heel as high as possible. Hold briefly and slowly return to the start position. Complete one set, change legs, and repeat.

Hamstring Exercise

The hamstring group acts to extend the hip and flex the leg at the knee joint.

 Wall-Supported Hamstring Curl

Begin the hamstring curl with arms extended to the wall, feet and hands placed shoulder width apart. Keeping back straight, with knees and elbows slightly bent, raise one foot creating a 90° angle at the knee. Move foot toward the buttocks and slowly extend the working leg. Remember to work both legs.

Gluteal Exercise

The gluteal group, also called the buttocks, performs hip extension, abduction, and lateral rotation.

 Hip Extension

Begin by extending arms to the wall and placing hands and feet shoulder width apart. Without locking knees, raise one heel 1-2" off the floor. Lift leg as high as possible, while keeping the head, neck, and back in a straight line. Slowly return to the start position. Tighten abdominal and lower back muscles. Keep head, neck, and back in a straight line. If any pain is experienced, discontinue the exercise immediately.

Source:
The Total Trainer, Army Physical Fitness Research Institute, The U.S. Army War College Barracks, Pennsylvania.