Train Your Lower Body With an At-Home Basketball Workout

May 29, 2012

Must See Basketball Videos

Even if you lack access to a gym or weight room, you can still get in a solid lower-body workout. Training these powerful muscles enables you to improve your physical strength and eliminate weakness—and you don't  have to leave your house.

Increasing your lower-body strength and mobility will expand your basketball game. For example, have you envied Kobe Bryant's ability to change directions? He's able to drive to the baseline, stop, elevate and shoot without losing balance or control. All of these skills are derived from his leg strength. Performing this at-home basketball workout will help you hone the same skills, making you a better player. Increase your ability to start, stop, maintain balance and move with a lower body basketball workout. The best part? All the exercises can easily be done anywhere.

At-Home Basketball Workout Guidelines

Perform one exercise block at a time in superset fashion. Start with Block 1 and do one set of exercise A, then B and so on. Perform each exercise three times, then move on to Block 2.

Block 1

Squats
This tried-and-true exercise improves lower-body strength while also increasing hip mobility. The strength gained from Squats will help with your defensive stance, closeout, jump shot, vertical jump and rebound box-out.

How-To:

  • Assume athletic stance with bar on back and feet slightly wider than hip width
  • Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground
  • Extend hips and knees to drive up out of squat position
  • Repeat for specified time

Sets/Duration: 3x30 seconds

Feet-Elevated Hip Bridge
This exercise will improve strength in your hips, which will help with speed, quickness, agility and ability to change direction. Also, it helps reduce lower back pain.

How-To:

  • Lie on back with knees bent and heels on bench, table or chair and arms on ground to the sides
  • Extend hips to raise butt off floor to form straight line from knees to shoulders; keep ankles flexed toward shins
  • Hold for one second before lowering
  • Repeat for specified duration

Sets/Duration: 3x30 seconds

Block 2

Split-Squat
This lower-body strength exercise increases hip mobility and improves offensive basketball skills like driving to basket, single-leg vertical jumps and layups.

How-To:

  • Assume staggered stance with bar on back
  • Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
  • Extend hip and knee to drive up to start position; repeat for specified reps
  • Perform set with opposite leg

Sets/Duration: 3x30 seconds

Shoulder-Elevated, Single-Leg Hip Bridge
This exercise increases your overall speed, agility, change of direction and ability to drive to the basket.

How To:

  • Sit on ground with upper back against bench, knees bent and right foot on ground
  • Squeeze glutes and extend hips toward ceiling to form bridge, with right knee at 90-degree angle and left knee at 90-degree angle in air
  • Hold top position for one count and return to start position
  • Repeat for specified reps; perform set with opposite leg

Sets/Duration: 3x30 seconds

Block 3

Clamshell Exercise
This one improves adductor muscle strength, which improves balance and side-to-side movement, translating to a better defensive slide, pivoting, posting, vertical jump and first-step quickness.

How To:

  • Lie on ground on left side with hips and knees bent at 45-degree angle; keep knees and ankles together
  • Open hips and raise right knee as high as possible keeping feet together; do not move pelvis and keep left leg on floor
  • Repeat for specified duration
  • Perform set with opposite leg

Sets/Duration: 3x30 seconds

Single-Leg Balance Wall Touches
A sense of balance and body control are essential for competing at the highest level in basketball. This exercise will improve your dribbling balance, ability to change directions, first-step quickness, deceleration and defensive closeout.

  • Assume single-leg stance with right leg on ground and wall about one foot in front
  • Raise right hand straight overhead
  • Extend ankle to rise up onto toes and reach up and touch wall as high as possible
  • Lower to ground and repeat for specified duration
  • Perform set with opposite leg

Sets/Duration: 3x30 seconds

Block 4

World's Greatest Stretch
As the name states, this is one of the best stretches you can perform. It improves hip mobility and overall flexibility in the torso, all the way up to the chest. Incorporate this move into your training to see improvement in your balance, speed and agility.

  • Assume exaggerated lunge position with right leg in front
  • Reach down and place right hand on ground at instep of right leg, open up chest and reach left arm to the sky; hold for one second
  • Rotate torso and place left hand on ground at instep of right foot, open up chest and reach right arm to the sky; hold for one second
  • Continue in alternating fashion for specified reps

Sets/Reps: 3x5 each way

Use this video as a guide for your home lower body workout. It offers multiple options for the Single-Leg Balance Wall Touches, so choose the one you like.

Photo:  tcpalm.com

Courtney Campbell
- Courtney Campbell is the owner of Train to Ball and the head strength and conditioning coach for boys basketball at Gainesville High School (Gainesville, Fla.)...
Courtney Campbell
- Courtney Campbell is the owner of Train to Ball and the head strength and conditioning coach for boys basketball at Gainesville High School (Gainesville, Fla.)...
Must See
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 5,843,109
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,575,946
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 5,477,346

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,251
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,312
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,074
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,792
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,228,339
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

The squat is without a doubt one of the most beneficial movements you can perform. Regarding improving athletic performance, muscle gain, increasing...

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

YardBarker