Almost every sport requires participants to have their legs in great shape for success. So any man planning on using his legs for more than just walking around should spend significant workout time on his lower body.
Athletes need their legs to have high levels of strength, power and stamina. Running well is a requirement for basketball, baseball, tennis and 10Ks, and strong, muscular legs are a must for biking, swimming and even golf. The two routines illustrated here accomplish all three goals. They combine weight-free maneuvers with barbell and ankle-weight blasts. Perform each one twice weekly, with a day off in between workouts.
The Weight Room Workout
When working out a large muscle group such as the quadriceps, it makes sense to alternate a weight-bearing exercise with one that's weight-free. The muscle fibers are stressed during both, but bridging free-weight movements with a bodyweight exercise allows for a continual session without overdoing it. And since the legs are the prime power source for most sports, building strong, explosive thighs is important. What follows are three weight and three weight-free maneuvers. Perform eight repetitions of each with the alternating strategy.
Flat-Footed Squats
Stand grasping a barbell on the upper back, with legs shoulder-width apart. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting position.
Step-Ups
Stand grasping a barbell on the upper back next to a bench. Proceed to step on the bench with the left foot, then step all the way up. Pause, then step down to starting position with the right foot first. Perform a set, then turn around for another set stepping up with the right foot.
Freehand Front Lunges
Stand with hands on hips. Proceed to step forward with the right leg and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step forward with the left leg.
Squat Jumps
Cross the arms over the chest and squat down until legs are at 90 degrees, with feet slightly turned out. Proceed to jump up as high as possible. Upon landing, pause for a few seconds before the next jump.
Balance Squats
Stand balancing a barbell on the top of the chest with arms crossed, legs shoulder-width apart and feet slightly turned out. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting position.
Freehand Side Lunges
Stand with hands on hips. Proceed to step to the right and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step to the left.
The Ankle Weights Workout
There are weight-free exercises and there are weight-aided exercises. Here we combine the two, with a program for the lower body that uses ankle weights as the resistance elements. Use ones that are light enough to perform each repetition without strain, and with perfect form, but heavy enough to make the last rep of each exercise fairly difficult.
Straight Leg Raises
Stand with legs together and arms at sides. Proceed to raise the right leg, keeping it almost straight, until it is about parallel to the ground. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.
Rear Raises
Stand with legs together and hands on hips. Proceed to raise and bend the lower right leg behind you until it is parallel to the ground. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.
Bent-Leg Raises
Stand with legs together and arms at sides. Proceed to raise and bend the right leg until the thigh is parallel to the ground and the leg is bent at a 90-degree angle. Pause, then lower to starting position. Perform the next repetition with the left leg, and complete 15 alternating repetitions with each leg.
Leg Spreads
Lie on your back with hands palms down at sides and legs raised together. Proceed to spread them out to sides. Pause, then return to starting position. Perform 15 repetitions.
Leg Presses
Lie on your back with hands on the lower back and legs bent together. Proceed to extend the right one up. Pause, then lower and simultaneously extend the left one up. Perform 15 alternating presses with each leg.
Front Kicks
Stand with legs together and arms at sides. Proceed to raise and kick the straight right leg up and out in front. Upon returning to starting position, next raise and kick the left leg. Perform 15 alternating repetitions with each leg.
Leg Pull-Ins
Lie on your back with hands palms down at sides and legs together. Proceed to bend the legs and pull knees into the chest. Pause, then return to starting position. Perform 15 repetitions.
Side Raises
Stand with legs together and grasping something with the right hand for balance. Proceed to raise the left leg up and out to the side as high as possible. Pause, then lower to starting position. Perform 15 repetitions, then turn around, grasp something with the left hand and perform a set with the right leg rising.
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