Leg strength is very important for football players, but most players either shy away from leg day or don’t know where to start.
So here are 3 of my favourite exercises for developing leg strength:
- Back Squat
This is a staple in most athletic environments, and lots of studies show that the Back Squat is a scientifically proven way to develop leg strength. Make sure you squat to full depth, where your hips are finishing below the knees as studies show that Gluteus Maximus and Hip Adductor muscles grow significantly more compared to half squatting.
- Front Squat
Very similar to the Back Squat, but the load distribution is front dominant. If you struggle to Back Squat due to knee stress, this is a good alternative as there’s less stress on the knees throughout the lift but does require more engagement in your Lats and Quadriceps. If you want to learn Olympic derivatives such as the Hang Clean, then getting strong with this lift is a must in your gym program. Olympic-style lifting is a great way to develop power.
- Bulgarian Split Squat
This is most people's worst nightmare in the gym, but is also many S&C coaches' favourite due to its ability to develop unilateral (single) leg strength. BSS are great for targeting the hip stabilisers and the lumbopelvic musculature such as the pelvic floor muscles, the rectus abdominis, the internal and external obliques
Like this video if you want more like this and comment LEGS if you’re interested in a football-specific gym program.
