Leg strength is an essential component of having a balanced, fit body. They provide you with speed, stability, and resistance. Although we rely on our legs for walking, playing sports, and performing exercises, many people work only part of their leg muscles, leaving themselves vulnerable to injury or limited movement.
The Paseo Club is a social club in the Santa Clarita Valley that offers fitness, pickleball, tennis, and swimming programs, so you can have fun and stay fit doing your favorite activity.
In this article, you will learn the benefits of having strong legs, why you need to cross-train, the significance of symmetrical strength, and which classes at the Paseo Club are best for leg days.
What are the benefits of having strong legs?
Four leg muscles perform the majority of the work: quadriceps, gluteus maximus (glutes), hamstrings, and calves. Strong leg muscles are necessary for several practical and athletic activities. They also help us with the overall structure and function of our bodies.
Balance: Strong legs provide stability which supports good balance and coordination — essential skills to have as you age.
Athletics: Powerful legs are necessary for most sports, — running, tennis, Pilates, yoga, barre, and HIIT.
Foundation: Legs are the foundation of your body. They bear the brunt of your weight and enable you to move, stand, run, jump, flex, and point your feet.
Metabolism: The large muscles in the legs, particularly the glutes and quadriceps, are the most metabolically active in the body. Performing leg-strengthening exercises, such as squats, lunges, and deadlifts boosts your metabolic rate.
Injury Prevention: Strong legs help to protect the joints of ankles, knees, and hips. They function as shock absorbers when you engage in high-impact activities.
Practical Activities: You need strong legs to do almost any practical activity, such as picking up boxes, carrying groceries, or moving furniture. When you lift anything heavy, your power has to come from your legs. If you try to use just your upper body, your back will most likely take the brunt of it.
Posture and Back Health: Weak legs can lead to issues such as rounded shoulders, an excessive curve in the lower back, and back pain.
If you are new to exercise or returning to it after time off, get your legs accustomed to regular movement. Walk at a moderate pace daily for 20 to 30 minutes to develop strength and stamina.
Do people who use their legs in their favorite sports need to cross-train?
Yes!
Although many sports and forms of exercise use leg power, often only certain muscles are targeted. Running, hiking, tennis, pickleball, field sports, and weight lifting are very leg-intensive activities.
Tennis players need strength in their legs to improve their tennis skills. Training the glutes, hamstrings, quadriceps, and calves helps you have more power and move better on the court.
Runners benefit from low-impact leg workouts such as deadlifts, squats, and lunges. A consistent weight training program usually leads to improved results on the trails.
How can you achieve symmetrical, balanced leg strength?
Many people have strength imbalances in their legs, such as their quads are strong but the calf muscles are underdeveloped. Or their hamstrings are powerful, but their quads aren’t firing.
Other people find that they favor one leg over the other. This is a common occurrence with tennis players, soccer players, and volleyball players. Even if you don’t play those sports, you likely have a dominant leg that is stronger than your non-dominant.
Always work the quadriceps and hamstrings evenly to mitigate asymmetry. You should work one leg at a time, but always with an even load. Some helpful exercises include:
- Lunges
- Leg curls
- Leg extensions
- Standing calf raises
- One-legged deadlifts
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What classes at the Paseo Club are best for strengthening legs?
The Paseo Club offers over 60 group fitness classes each week. There are also several small group options for people who want more individualized attention. Depending on your interests and abilities, you can select from high, moderate, or low-intensity classes.
Here are nine classes to check out when you want to give your legs an awesome workout.
1. Cycle class is a great cardio workout that works your quadriceps and hamstrings.
When: There are several different cycle classes every week. Check the athletics calendar for the best one for your schedule.
2. Liquid Cardio is a low-impact water aerobics class. The water is very beneficial for building leg strength via the resistance of the water.
When: Monday, Wednesday, and Friday at 9:15 am and Tuesday, Thursday, and Saturday at 9 am
3. Barre Body is a dance-inspired class that will have you strengthening your legs by performing high repetitions of plies, curtsies, and calf raises.
When: Tuesday 9:15 am and 7 pm and Thursday 9 am
4. Strength and Tone is a resistance training class that will help you burn fat, tone your body, and increase your bone density. Use different props to add extra fun and challenge to your workout.
When: Tuesday 6 pm, Wednesday 10:15 am, Thursday 8:30 am, and Friday 10:15 am
5. Cardio Strength is a HIIT and muscle conditioning class that is great for the legs.
When: Monday 7 am and 6 pm, Tuesday 10:30 am, Thursday 6 pm, Saturday 9:15 am, and Sunday 8:30 am
6. Strictly Strength is a 60-minute barbell program that incorporates functional orthopedic strength training. Attack every movement plane using weights and body weight. A great leg-burner!
When: Monday 8:30 am, Wednesday 5:45 pm, and Friday 9 am
7. Walking Class offers a low-impact and social option for people who want to tone their lower body but want a low or moderate-intensity workout.
When: Thursday and Saturday at 7 am
8. Beginner Weightlifting is a new small group training class led by certified instructor Cayden Dunn. Learn the fundamentals of Olympic lifting! An Advanced Weightlifting class is also available.
When: Tuesdays and Thursdays 6:30 pm
9. Trainer Workout with General Manager Jen Azevedo is an awesome choice for those who love a sweat-inducing, a**-kicking class with Hero WODs, HIIT training, AMRAPS, and more.
When: Sunday 7 am
Loving legs day at the Paseo Club
You can exercise your legs several times a week. Gentler exercises, such as walking and swimming, can be done daily. More intense leg workouts should be two to three times per week.
To help lengthen your leg muscles and increase flexibility, make time for a daily stretching routine that includes several lower-body stretches. This will help you recover from your workouts, minimize soreness, and lessen the chance of injury.
The Paseo Club is Santa Clarita’s community hub for people who value health, fitness, and social connections. Join us and become part of our club. Hit it hard in a fitness class or on the courts, swim in the pool, chill at the clubhouse, and attend one of our many social events. The Paseo Club is your home away from home.
