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Leg Exercises

By Kelly Maclean



Quadricep Exercises

Leg strength is very important for Wushu. The practice of Taiji helps to develop leg strength, but you may want to supplement your practice with some more exercises which I learned from Master Nick. Try twenty repetitions of each to start, without resting between. As far as the speed is concerned, a little faster than one repetition per second is about right.

Quadricep Exercises - starting position - side view Quadricep Exercises - starting position - front view Begin by sitting on the floor, feet together, legs straight, spine upright and handsbeside your thighs, or on top, but not behind you.
Quadricep Exercises - lifting heel one inch - side view Quadricep Exercises - lifting heel one inch - front view Lift left heel one inch off the floor, keeping your back straight. This is the starting positionof the exercise.
Quadricep Exercises - lifting heel as high as possible - side view Quadricep Exercises - lifting heel as high as possible - front view Now raise your leg higher, keeping the toe pointing upward, and your back straight.

Lower your foot to one inch off the floor again. Do not touch your heel to the floor until you have done twenty. Repeat on the other side.
Quadricep Exercises - starting position holding opposite foot Quadricep Exercises - lifing heel one inch while holding opposite foot Quadricep Exercises - lifting heel as high as possible while holding opposite foot The second part of the exercise is almost the same, except you start by sitting on the floor, feet together, legs straight and hands holding one foot. Keep your back as straight as possible. Lift the free foot one inch off the floor. Now raise the leg as high as possible, toes pointing upward. Lower your foot to one inch off the floor again. Do not touch your heel to the floor until you have done twenty. Repeat on the other side.