Exercise selection highly depends on the type of body you are blessed with because some exercises will work better than others, depending on the muscle composition. Even though everyone will benefit from progressively building strength in the basic exercises, focusing solely on them can favor some muscles over others and may not produce the desired results. People with long legs and short torso have difficulty pulling off the techniques of different workouts. Let’s find out the workout selection for this body composition.
Unlike people with short legs and long torsos, you move your arms and legs over a broader range of movements during most actions. Long bones have a greater chance of making mistakes. Throughout the whole range of motion, it could be difficult for you to maintain a neutral lower back. The movements can strain these crucial joints when you are doing workouts requiring multiple joints like the knees, hips, and back.
That is why you must select exercises highlighting your physical advantages rather than putting yourself in dangerous situations. If you have longer legs and a smaller bone structure, starting your workout with unilateral exercises for your legs is advisable.
It means working with only one leg first and then moving on to bilateral exercises, for instance, squatting. It is believed that individuals who have long legs have unexpectedly robust low backs, like hips. The catch is that their legs experience less strain, fewer stimuli, and less exertion.
Recommended Exercises for People with Long Legs and Short Torsos
Almost everyone can strengthen their quads with the front squat, but the back squat receives more attention. Even though the back squat gets more attention, long-limbed lifters should prioritize the front squat because it holds them more upright and diverts some of the stimulation from the hips and lower back to the core and quadriceps.
Back squats may require a long-legged lifter to lean forward to maintain the weight load over the mid-foot. Not only does the posture gives discomfort, but it can be risky too.
Bodyweight Walking Lunges
Walking lunges help to extend your motion range by improving the flexibility of the joints in the hips and hamstrings. People with this type of body composition will benefit from this workout since it improves balance and posture. Falling under one of the unilateral leg exercises, the lunges also help to overcome the strength discrepancies you may not detect under a barbell. Walking lunges work on both sides of the body to strengthen the lower body to its potential.
Pull And Push
Pushing and pulling is a training method that divides the days for different push and pulls exercises. They are great for enhancing the upper body. Push and pull workouts target various muscle groups every week. This muscle group division helps you train them each week for optimum hypertrophy. They also incorporate leg exercises that work effectively against people with long legs and short torsos.
The overhead press should be incorporated into most lifters’ and athletes’ routines for the overhead power and strength. Overhead presses are done standing up straight, which calls for stability, core muscles, and balance. Your core has to be robust to avoid an excessive lower back arch or bulging torso when pushing overhead. Lifting weight overhead uses more abdominal muscles, which will enhance posture and help in movements.
To do the exercise correctly, stand by placing the bars on the front shoulders. Before making the press, ensure that the grip’s distance is narrow and that the forearms are vertical. Along with that, the chest should be positioned such that your back is leaned backward. And then go for it. Make the press, sending the bars into a perfect horizontal line, and feel the shoulder blades press together.
How about mixing a couple of exercises to remove strain from the legs? Combining walking and jogging with weightlifting, aerobic training, cycling, swimming, and other activities may offer diversity to your routine and significantly boost your performance. By mixing various exercises, cross-training gives your fitness plan diversity. It’s crucial to do a variety of activities when exercising. Lack of variety in your workouts increases your risk of overuse or repetitive strain injuries.
Dumbbell Split Squat
It is an excellent method for increasing mobility, developing general body awareness, and adding bulk to the legs individually. The dumbbell split squat is effective because your athletic performance increases. It increases strength and removes the load off your leg muscles by using lower weights. First, get a pair of dumbbells and hold them with straightened hands at the side. Before starting, keeping the back upright is a must. Next, put your left foot forward and dive into a lunge. As you perform the lunge, transfer the power to the front foot, and the hell should remain firm on the ground. The back leg’s knee should not touch the ground but only a few inches from it. Hold the position for a few seconds before returning to the starting position.
With the list of exercises mentioned, you can train your body to have reasonable upper and lower body strength by including a good diet, enough recovery period, and partaking in activities with the right intensity.
You can also read: What Is the Runner’s Physique, and Should You Go for One?