Lower-body strength is important for all athletes. You need a stable base to stay balanced, and you need strength and explosiveness to run, cut and change directions.

This leg workout can be done in your living room, bedroom or anywhere you have space. If you train your legs as often as you train your upper body, you will see tremendous gains.

For maximum benefit, do this workout three times a week.

Wall Sit-Up Downs

• Stand an arm’s length away from a wall with your back to the wall.
• Lower yourself as if sitting in an imaginary chair. Your knees should be at a 90-degree angle and in line with the second toe of your foot.
• Hold for 10 seconds then stand back up.
• Sets/Reps: 3×10

Single-Leg RDLs

• Stand on one leg with your heel firmly on the floor.
• Bend at the waist and extend your other leg behind you.
• Allow the knee of your standing leg to bend slightly.
• Reach your arms straight down in front of you.
• Squeeze your glute and hamstring to stand back up.
• Sets/Reps: 3×10 each side

2-Point Kicks

• Assume an athletic stance with your feet slightly wider than shoulder width.
• Lift your right leg off the ground and lean to your left for balance.
• Karate-kick the air, extending at your knee.
• Alternate between kicking at hip level and above hip level.
• Sets/Reps: 3×10 each leg; each kick counts as 1 rep.

Surfer Burpees

• Begin in a push-up position with your hands flat on the ground and your toes on the floor.
• Explosively push off your toes and bring your knees to your waist.
• Jump to a surfer stance with your left foot forward and your right foot back.
• Return to the plank position and push off to bring your right foot forward and your left foot back.
• Sets/Reps: 3×10 each side

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Read more:

• How to Get Strong Legs
• Lower-Body Routine Built Army Strong
• 8 Exercises to Improve Lower-Body Strength