It has often been said that the basis of a strong and balanced athlete is recognized in a pair of well-developed legs. However finding the right power moves for stronger legs might not seem at first like the easiest thing to do, especially if you want to build muscle and strength instead of explosive power and endurance. Nonetheless we will introduce you to some of the best known power exercises to work your legs from every angle to stimulate optimal muscle build for creating a balanced strength and stability.
1. The Bulgarian Squat – Hamstrings, Gluteus, Quads and Hamstrings
▪ Begin the exercise by standing in an upright position with your back facing a bench or chair and holding a pair of dumbbells in each hand at your sides.
▪ Extend your right leg behind you and place it on top of the bench or the chair.
▪ Bend your left leg and lower your body keeping your back straight until your thigh becomes parallel to the floor. ▪ Press back to the starting position.
▪ Repeat for the required number of reps, then switch to the left leg.
2. Single-Leg Step Down – Quads and Calves
▪ Holding a pair of dumbbells arms extended at your sides, stand with your left foot on a bench or ledge 6-12 inches in hight allowing your right food to hang off the floor-this is your starting position.
▪ While keeping your back perfectly straight and chest out, gradually lower your right foot towards the ground, toe pointing downwards without touching the floor.
▪ Elevate your body by straightening your left leg rising up onto the ball of your left foot.
▪ Return to the starting position to complete a single rep.
▪ Complete the required number of reps and repeat using the right leg.
3. Dumbbell Squat to Overhead Press – Upper Back, Quads, Gluteus, Calves, and Shoulders
▪ Begin the exercise by standing in an upright position with both feet shoulder-width apart.
▪ Hold a pair of dumbbells at your shoulders, palms facing outward.
▪ Lower yourself into a squat, back straight until your thighs are almost parallel to the ground.
▪ Quickly push yourself upward out of the squat until you are in a fully upright position and push both dumbbells overhead. ▪ Return to the starting position to complete a single rep.
4. Slider Squat – Calves, Hamstrings, Gluteus, and Quads
▪ Stand in an upright position with a slider or paper plate beneath your left foot, arms positioned at both sides-this is your starting position.
▪ Elevate both arms outward and in front of your body and lower yourself into a squat while sliding your left foot outward to the left until your right thigh is almost parallel to the floor.
▪ Straighten your right leg and pull in your left leg back to the start position lowering your arms to your sides.
▪ Complete the exercise sets and repeat switching sides.
This workout should be performed non consecutively three days per week completing 2-3 sets for each exercise in 18-20 reps including a reset period of 60-90 seconds in-between sets. When performing this workout use a weighted dumbbell that is although challenging will allow you to complete the required number of reps used for each exercise and as a general rule always begin and end your exercise workout with a light warmup and cooldown session.