The glutes are slow twitch dominant by a few percent, but the hamstrings are composed of a whopping 70% fast twitch fibers. The erector spinae are slow twitch dominant by around 6%. This means you should use low reps for the hamstrings, but medium to high reps for the lower back and the glutes.

For example, hamstrings should be trained with heavy weights and low reps because they’re 70% fast twitch, while the shoulders should be hit with low weights and high reps as they’re mostly slow twitch.

The abdomen (Abs) are muscles all the same to the rest of your body. They are derived from both slow twitch muscle fibers, which stimulate better to low weight high reps, and fast twitch muscle fibers, which stimulate better to heavy weight and low reps.

The upper body muscles like the pecs, lats, biceps, and triceps tend to be slightly more fast twitch, while the lower body muscles like the glutes, hamstrings, quads, and calves tend to be slightly more slow twitch. As you can see, most muscles are are about 50/50.

But some muscles have more slow-twitch fibers because they have to do the same job for a long time. For example, the muscles in the back of your lower legs and the muscles in your back are mostly made up of slow-twitch fibers. This is because they have to help you stand and hold your posture for long periods of time.

Working legs can help correct muscle imbalances and aid in injury recovery. Adding leg exercises to your routine allows you to focus on muscle groups that get underworked and neglected during your daily life, sports or other exercise. Strengthening these muscles can help you to prevent imbalances.

1. Straight Leg Raises. If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh.
2. Hamstring Curls. These are the muscles along the back of your thigh.
3. Prone Straight Leg Raises.
4. Wall Squats.
5. Calf Raises.
6. Step-Ups.
7. Side Leg Raises.
8. Leg Presses.

Muscles from the quadriceps and hamstrings to the gluteus maximus and the erector spinae (lower back) all have to work to maintain stability during this single-leg phase. So, walking helps to strengthen these muscles and improve stability, one leg at a time.

The basic lunge works the quads, glutes, and hamstrings. To correctly do a lunge: Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle.

10 Knee Strengthening Exercises That Prevent Injury

1. Squats. Squats strengthen your quadriceps, glutes and hamstrings.
2. Sit to Stand. This functional exercise is just what it sounds like: sit down slowly in a chair, then slowly rise to a standing position again.
3. Lunges.
4. Straight Leg Lifts.
5. Side Leg Lifts.
6. Short-Arc Extensions.
7. Step-ups.
8. Calf Raises.

Squatting equals more muscle activity, reduced health risks “Since light levels of muscle activity require fuel, which generally means burning fats, then squatting and kneeling postures may not be as harmful as sitting in chairs.”

To help strengthen your knees, focus on moves that work your hamstrings, quadriceps, glutes, and hip muscles.

1. Half squat.
2. Calf raises.
3. Hamstring curl.
4. Leg extensions.
5. Straight leg raises.
6. Side leg raises.
7. Prone leg raises.

6 best exercises to strengthen your hips, knees and ankles

1. 1 of 6. Side plank. Start on your left side.
2. 2 of 6. Single leg lunge. Stand in front of a chair and place your left foot on it.
3. 3 of 6. Single leg deadlift. Stand on your left leg.
4. 4 of 6. Single leg calf raise. Stand on your right leg – feel free to touch a chair for balance.
5. 5 of 6. Single leg bridge.
6. 6 of 6. Side leg lift.

1. Exercise to lose weight without hurting your knees. Losing weight can be difficult when pain and stiffness from arthritic knees keep you from being active and makes it tough to burn calories.
2. Strength Training.
3. Water Aerobics.
4. Biking.
5. Walking.
6. High Intensity Interval Training.
7. Yoga.
8. Tai Chi.