AboutCorey Crane Expertise Any questions regarding strength and conditioning, health and wellness, sports psychology and sports nutrition.
Experience I am a strength and conditioning coach for West Point (Army). I have also been in the health field since 1992 working at all levels (NFL, College & High School). In addition, I was a Corporate Wellness Director for 5 years for Omega Cabinets.
Organizations National Strength and Conditioning Association (NSCA)
Collegiate Strength and Conditioning Coaches Association (CSCCa)
Level 1 Track and Field Coach (USA Track and Field)
Publications Various online newsletters as well as the local county newspaper in Orange County, NY.
Education/Credentials BA in Community Health Education w/ a minor in Coaching
MA in Exercise Science and Psychomotor Behavior
Awards and Honors Certified Strength and Conditioning Coach (CSCS)
Expert: Corey Crane Date: 5/2/2008 Subject: leg strengthening
Question I am 52 and female. I use an elyptical machine at the gym for 30-45 minutes about three times a week as well as muscle strengthening with machines. My problem is I have weakness when arising from a low chair or from a squatting position. In fact, I have unconsciously began using my arm to push up and assist me to standing. I thought my legs were strong, but obviously not in all areas. What exercises would be best to strengthen my legs for this problem.
Thanks, Lisa
Answer Hello Lisa,
I would first try to increase your intensity when strength training. Push yourself each day and try to have a double progression on every set. Do an extra rep...increase the weight each session...always beat your last effort...etc...But make sure you are using perfect technique with slow and controlled reps.
Also try a few of these exercises:
Ball Wall Squats (put a stability ball between your low back and the wall, slowly squat down to parallel and back up). Make sure you feet are far enough from the wall so that your knees don't extend over the toes. Perform 2-3 sets of 20 reps. Add weight over time if this is too easy.
Walking Lunges (make sure you take big steps so that your knee does not go over the toes). Perform 2-3 sets of 20 reps. Of course add weight if this is too easy.
Ball Leg Curls (lie on your back and put your feet on a stability ball, raise your hips off the ground while pulling the ball towards your hips...contracting the hamstrings and posterior chain). Make sure you are performing slow and contolled reps. Perform 2-3 sets of 10-15 reps.
