Developing Leg Strength

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Strong legs are a must for any fitness buff. With strong legs, you’ll be nearly invincible on the field or court.

To get your legs as strong as possible, you must keep pushing yourself during weight training. Each week, add more reps or weight to your exercises to stay challenged. Here are some specific exercises that can help.

Squat to Better Legs

Squats are a simple move that you can use to build leg strength. Squats can be modified to make the exercise more difficult, too. For a basic squat, you will stand with your legs shoulder width apart and get into a squatting position by bending your knees and keeping your back straight. Straighten the legs to complete the movement. To add resistance, hold a barbell behind your head as you bend down.

Add Jumps

Squat jumps are another great way to build upper body strength. Instead of straightening the legs to get out of a squat, you’ll jump out of the position. Jump quickly and fully extend your body to do the move effectively.


If you want to increase the strength of your legs, train on a stationery bicycle. Add resistance to the bike and focus on pushing through the resistance at a moderate speed. Mountain biking can also be effective for developing the muscles in the legs. You’ll need to have good lower body strength to accelerate and do climbs.

Cycle Sport Coaching recommends doing single leg pedaling as a way to build up leg strength. Pedal only using your right leg for two minutes. Switch to the left leg and pedal for two minutes. Cycle for two minutes using both legs. Repeat three more times.

Heavy Loads

The legs can typically handle much heavier load weights than the upper body. According to Men’s Health, the ideal way to build muscle strength in the legs is to perform one to six reps using very heavy load weights.

As an alternative to heavy weight lifting, you can start with a moderate weight at 70 to 80 percent of your maximum resistance. A five percent weight increase on a weekly basis is a good way to gradually build up the strength and muscle mass in your lower body.

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