Leg strength training with these 8 exercises

Unfortunately, building athletic or even muscular legs doesn’t happen overnight. Depending on your genetic make-up, it can take a few weeks or even months for visible results. But if you exercise regularly, you will definitely be rewarded. Here are 8 exercises for practical leg strength training:

Why muscular legs are so important

Athletic legs are not only a real eye-catcher for women and men, they are also significant in the vast majority of sports. Especially for runners, leg strength is of crucial importance. Nevertheless, far too many people do without leg strength training. But it not only helps you run faster with optimized muscle strength. Strong legs also protect you from back pain. Surprisingly, many gym-goers also neglect their legs, preferring to train their chest, shoulders, and arms for the perfect T-shirt figure. What they forget: Trained legs also help when exercising with the upper body.

Leg strength training with these 8 exercises

The following exercises are ideal for doing at home. For some exercises, you need weights, but you can help yourself with heavy everyday objects in a pinch. Here are the 8 exercises:

Step ups

For this exercise, you need a stable stool or chair. Beginners can work with their own body weight. Trained people work with weight. Either a barbell on the shoulder, a kettlebell in front of the chest, or dumbbells in both hands. You stand in front of the raise and then alternately rise up with your right and left leg.

3 x 12 repetitions with 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

Lunges

This exercise is quite strenuous even without weights. Especially if you go down low. If you feel fit enough, you can work with weights. Make a lunge forward. The knee of the back leg almost touches the floor. Then straighten up and put the other leg forward.

3 x 8 to 12 repetitions with 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

Plyometric lunges

This exercise is a real challenge and requires not only strength but also good coordination. Stand upright and then bring one leg forward into a lunge. From this position, you push up explosively with a jump and bring the other leg forward. The back knee almost touches the floor.

3 x 8 – 12 repetitions 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

Hip raises

Lie on your back and bend your legs. If you feel fit enough, you can place a weight on your pelvis. From this position push the hips up until a straight line is formed between the hamstrings and the entire back. Lower again without the buttocks touching the floor.

3 x 8 – 12 repetitions with 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

Side lunges

This exercise can also be done with or without weights. Stand upright and then do a wide lunge to the side. The outward leg bends to a 90-degree angle. The other leg remains stretched as far as possible. The upper body can be bent straight forward.

3 x 8 – 12 repetitions with 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

Squat jumps

Stand about shoulder-width apart, bend your knees, and push yourself explosively upwards and jump as high as possible. You can use your arms to support yourself. When landing, immediately return to the bend and ensure a harmonious flowing movement.

3 x 8 – 12 repetitions with 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

Bulgarian squats

Highly effective exercise where you stand in front of a stool or bench. You place the foot of one leg on the bench and then bend with the standing leg. The back knee almost touches the floor. Press up again.

3 x 8 – 12 repetitions with 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

Pistol squats

Another very demanding exercise for which you need to be well trained. You lift one foot off the floor, do a one-legged squat and then try to push yourself back up to a standing position with one leg in a controlled manner.

3 x 8 – 12 repetitions on each side with 30 to 60 seconds rest or 3 x 40 seconds with 30 to 60 seconds rest.

A few more training tips

You can choose two, three, or four of the exercises presented in a training session. You should not do all 8 exercises in one training session. Afterward, your muscles need about 48 hours of rest before you do the following strength training. An aerobic run can shorten the recovery time.