Strong legs reduce heart failure risk, says study - and here are some exercises to try

Patients with well developed quadricep muscles found to have better prognosis

Olga Martinica demonstrates a squat, an exercise that is popular for building leg strength. Reem Mohammed / The National

People with strong legs are less likely to develop heart failure after having a heart attack, suggests new research.

Analysis by Kensuke Ueno and Dr Kentaro Kamiya of the Department of Rehabilitation at Kitasato University School of Allied Health Sciences in Japan was presented during Heart Failure 2023, a scientific congress of the European Society of Cardiology, earlier this month.

They studied the strength of the quadriceps – muscles in the fronts of the thighs – of 932 people aged 57 to 74 who had been hospitalised because of heart attacks between 2007 and 2020.

The analysis found that those with quads measured as having low strength were more likely to have subsequent heart failure than those with high-strength quads.

“Quadricep strength is easy and simple to measure accurately in clinical practice. Our study indicates that quadricep strength could help to identify patients at a higher risk of developing heart failure after myocardial infarction, who could then receive more intense surveillance,” Ueno said.

Building leg strength has many benefits especially when it comes to getting older, not just for heart health but also for preventive measures that come with ageing. Plus, most leg workouts helps torch more calories than other regimes.

“Strengthening the lower body helps strengthen the lower back, your bones and joints, and especially your knees,” says Marina Makar, corrective exercise specialist, personal trainer and group fitness instructor at Abu Dhabi Country Club.

Here are four essential exercises to try.

Squats

There are many variations of the squat exercise. Lee Hoagland / The National

Squats are one of the most popular leg workouts because not only they’re the most challenging, but also target different areas. Variations include back squats, front squats, goblet squats and sumo squats, all of which target different muscles in the legs and glutes, adding overall strength to legs.

“Squatting depends on your stance because it works all muscles of the legs, such as maximus, minimus and medius. If you go in a narrow stance, that works on your quads and if you go wider and wider, it works your gluteal muscles,” says Makar.

Hip bridges

Hip bridges are another exercise that can be used to build strength in legs as they target not only the glutes but also the calves, hamstrings, lower back and core. Variations include using just body weight or bands or a barbell for a more advanced variation. The exercise can also be performed at an angle or on a single leg for an extra challenge.

“Bridges are great for working the legs, glutes and lower back. Muscles targeted are hamstrings, hip flexors, lower back muscles, and gluteal maximus, medius, and minimus,” says Suzi Curtis, master health and wellness trainer in Abu Dhabi.

Lunges

Lunges can be done with body weight or adjustments such as a barbell or weight plate. Antonie Robertson / The National

Carlos Mendez, a wellness educator in Abu Dhabi, suggests doing lunges because of their variations, which can provide a challenge for different fitness levels and shift the focus on to different body parts.

“From basic step-back lunges for beginners to Bulgarian lunges with weights for advanced training, lunges take your focus out of the lower back when doing squats. It brings your attention to a single leg musculature while performing the exercises," he says. "If you want to go beyond, then go for pistol squats."

Lunges work the glutes, hamstrings and quads. They can be done with body weight or adjustments such as a barbell or weight plate. There are also different leg placements that will activate distinct muscles, such as a walking lunge for quads or a curtesy lunge for glutes.

Calf raises

Ashraf Odeh, a personal trainer in Abu Dhabi, says calves are often ignored when it comes to training, but are vital to mobility when building leg strength.

He suggests doing calf raises to strengthen the muscles, which can be done at home. He says that beginners can start by using a table or the back of a chair for support when lifting up on to their toes and back down again. For more of a boost, being on an elevated surface such as stairs can stretch the muscle when lifting up and back down.

“Calf exercises are going to help you to walk and run properly," Odeh says. "We call the glutes and the calves the powerhouses. If you want to jump, accelerate or move side-to-side, it's all from the calves.”