Exercise of the Week: Lower-Body Strength and Power Circuit
The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a lower-body circuit that develops strength and power.
Who’s Doing It
- Tobin Heath, U.S. soccer star
Muscular Benefits
- Increases glute, quad, hamstring and calf strength and power
- Improves balance and single-leg stability
- Builds endurance
Sports Performance Benefits
The four exercises in this circuit primarily develop lower-body strength and power to improve acceleration, agility and top speed. The single-leg aspect of the Step-Up and Lunge build stability and balance to help you stay strong on your feet and prevent opponents from knocking you out of position. Also, performing these exercises in a circuit is a great way to keep your heart rate up and improve late-game endurance.
Lower-Body Circuit How To
Circuit the following exercises using a knee-high box
Box Squat
- Assume athletic stance six to 12 inches in front of box
- Bend hips and knees to slowly lower into Squat
- Tap butt on box
- Explosively drive out of Squat
- Repeat for specified reps
Step-Ups
- Assume athletic stance six inches behind box with right foot fully on box
- Contract right quad and glute to explosively drive body up
- Drive left knee up until thigh is parallel to ground
- Bend right knee and hip to lower left leg to ground and return to starting position
- Repeat for specified reps; perform set on opposite leg
Lunges
- Assume athletic stance
- Step forward with right leg and lower until thigh is parallel to ground and rear leg is one or two inches above ground
- Drive up with front leg to return to start position
- Repeat for specified reps; perform rep with opposite leg
Box Jump
- Assume athletic stance about one arm-length away from plyo box
- Lower into quarter-squat, then explode through hips, knees and ankles to jump for maximum height
- Land softly with bent knees on top of box
- Step down slowly
- Repeat for specified reps
Sets/Reps: 4×6-8 each exercise
Coaching Points
Box Squat
- Sit back
- Lower slowly
- Drive up explosively
Step-Ups
- Drive knee and opposite arm up
- Lower slowly
Lunges
- Keep chest up and knee behind ankle
- Go as deep as possible
Box Jump
- Begin in power stance
- Use arms to explode up
- Land softly
RECOMMENDED FOR YOU
MOST POPULAR
Exercise of the Week: Lower-Body Strength and Power Circuit
The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a lower-body circuit that develops strength and power.
Who’s Doing It
- Tobin Heath, U.S. soccer star
Muscular Benefits
- Increases glute, quad, hamstring and calf strength and power
- Improves balance and single-leg stability
- Builds endurance
Sports Performance Benefits
The four exercises in this circuit primarily develop lower-body strength and power to improve acceleration, agility and top speed. The single-leg aspect of the Step-Up and Lunge build stability and balance to help you stay strong on your feet and prevent opponents from knocking you out of position. Also, performing these exercises in a circuit is a great way to keep your heart rate up and improve late-game endurance.
Lower-Body Circuit How To
Circuit the following exercises using a knee-high box
Box Squat
- Assume athletic stance six to 12 inches in front of box
- Bend hips and knees to slowly lower into Squat
- Tap butt on box
- Explosively drive out of Squat
- Repeat for specified reps
Step-Ups
- Assume athletic stance six inches behind box with right foot fully on box
- Contract right quad and glute to explosively drive body up
- Drive left knee up until thigh is parallel to ground
- Bend right knee and hip to lower left leg to ground and return to starting position
- Repeat for specified reps; perform set on opposite leg
Lunges
- Assume athletic stance
- Step forward with right leg and lower until thigh is parallel to ground and rear leg is one or two inches above ground
- Drive up with front leg to return to start position
- Repeat for specified reps; perform rep with opposite leg
Box Jump
- Assume athletic stance about one arm-length away from plyo box
- Lower into quarter-squat, then explode through hips, knees and ankles to jump for maximum height
- Land softly with bent knees on top of box
- Step down slowly
- Repeat for specified reps
Sets/Reps: 4×6-8 each exercise
Coaching Points
Box Squat
- Sit back
- Lower slowly
- Drive up explosively
Step-Ups
- Drive knee and opposite arm up
- Lower slowly
Lunges
- Keep chest up and knee behind ankle
- Go as deep as possible
Box Jump
- Begin in power stance
- Use arms to explode up
- Land softly