3 Exercises for Your Legs to Build Lean Muscle, Strength, and Explosiveness for Sports

Will Duru

Did you know that your leg muscles are the largest muscle group in your body? That’s why a strong lower body foundation is key for strength and overall health. Training your legs can provide many benefits, such as increasing overall muscle mass and endurance for daily activities. In this article, I’ll explain how these four exercises—squats, sumo deadlifts, reverse lunges, and walking lunges—can have a massive impact.

Squats

Squats: Squats are one of my favorite exercises for the legs, as they have the most impact on lean muscle growth and can also provide hormonal benefits by helping your body produce more testosterone since they work your entire body (Bell, Gordon; Syrotu, February 1997).

How to Perform Squats:

Position the barbell across your upper back, stand with feet shoulder-width apart, lower your hips until your thighs are parallel to the ground, keep your chest up, and then drive through your heels to return to standing.

REVERSE LUNGES

This exercise is one of my favorites for building the glutes and hamstring muscles. It is also great for correcting muscle imbalances originating from the hips and relieving pressure on the knees while still effectively training the legs.

How to Perform Reverse Lunges:

Position the barbell across your upper back, step one foot back, lower your hips until your front thigh is parallel to the ground, push through the front heel to stand, then switch legs.

walking lunges

Walking Lunges: Walking lunges are arguably the best exercise for building lean muscle mass, endurance, balance, and conditioning. As a personal trainer, I always include walking lunges in my clients’ training programs because they tend to tire out the leg muscles completely and get the heart rate up.

How to Perform Walking Lunges:

Hold a kettlebell in each hand, step forward with one foot, lower your hips until both knees are bent, push through the front heel, and alternate legs while moving forward.

In Conclusion

Training your legs at least once a week can have significant benefits for your daily life and help you stay healthy and injury-free. A single session each week can make a big difference.

Disclaimer: The ideas in this blog post are not medical advice. They shouldn’t be used for diagnosing, treating, or preventing any health problems. Always check with your doctor before changing your diet, sleep habits, daily activities, or exercise. WILL POWER FITNESS isn’t responsible for any injuries or harm from the suggestions, opinions, or tips in this article.

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Scott Littlefield

16:17 22 Apr 24

I have been training with Will for almost 2 years. He has the right balance between pushing my strength and fitness, whist also working on my boxing technique. Great guy and he really knows his stuff.

Tori Leech

16:05 27 Mar 24

Will is such an amazing PT I couldn't recommend him enough. He comes up with structured plans that keep things varied and interesting but that also allow you to see how far you're coming. I did one strength session a week with Will and the progress I saw in just 6 months was phenomenal. He gives lots of great advice and he's happy to push you as much as you'd like.He's also a very genuine person and really easy to get along with and talk to. You definitely won't regret working out with Will.

Laura Palacio Trinidad

11:19 27 Mar 24

I asked Will for help when I was stuck on my Olympic lifting and it was a game changing. He helped me improve my technique and since then weights are coming up easier, we all love PBs :)Will is very knowledgeable and patient. I highly remember him as a coach.

Lucinda Charley

10:22 27 Mar 24

First of all, It's a pleasure to have been trained and worked Will. His dedication to his work as a professional person is pristine.He has set goal for his clients and demands that it is achieved. Very caring and determined man.I believe he will excel with ease. Strength and honour for Will.

Bella Weil

20:28 07 Mar 24

The absolute best PT. Not just getting you fitness results, but making every session fun!

Daisy Blackshaw

19:08 03 Jan 24

I began sessions with Will when I was new to strength training, I was nervous to begin with however that quickly went away as Will was so easy to get on with. He took his time explaining each exercise and made me feel comfortable and confident in my abilities. He also offered to add boxing to end our sessions as I’d mentioned that it was something Id previously enjoyed which I was grateful for. I’m now much more confident weight training alone and no longer feel intimidated by it, but if I ever have something I’m unsure about I know Will is always happy to help. I couldn’t have asked for a better PT.

3 Exercises for Your Legs to Build Lean Muscle, Strength, and Explosiveness for Sports

Will Duru

Squats

How to Perform Squats:

REVERSE LUNGES

This exercise is one of my favorites for building the glutes and hamstring muscles. It is also great for correcting muscle imbalances originating from the hips and relieving pressure on the knees while still effectively training the legs.

How to Perform Reverse Lunges:

Position the barbell across your upper back, step one foot back, lower your hips until your front thigh is parallel to the ground, push through the front heel to stand, then switch legs.

walking lunges

How to Perform Walking Lunges:

Hold a kettlebell in each hand, step forward with one foot, lower your hips until both knees are bent, push through the front heel, and alternate legs while moving forward.

In Conclusion

Training your legs at least once a week can have significant benefits for your daily life and help you stay healthy and injury-free. A single session each week can make a big difference.

Will Duru

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