Single Leg Exercises to Build Individual Leg Strength | STACK – STACK

No matter what sport you play, leg strength has a big role in your ability to perform. Whether you’re making a driving layup in basketball, pushing off the mound in baseball or leaping into the sand pit in track, single-leg strength is vital to an athlete’s success. Here are 10 single-leg exercises to build individual leg strength to help every athlete improve his or her athletic performance.
This is one of my favorite single-leg exercises, because it incorporates strength, balance and stability necessary for movements in sports. By having your rear foot elevated, you increase the difficulty and further the need for muscle recruitment.
How to Perform:
The Stability Ball Leg Curl is an excellent lower-body exercise that increases strength and stability in your glutes, hamstrings and lower back. It is especially good for fixing muscle imbalance-prone athletes who are quadricep dominant, such as soccer players and sprinters.
How to Perform:

The Single-Leg Box Jump builds explosive power individually in each leg. This is especially important because most jumping motions in sports are off one leg, such as a long jumper in track or a basketball player going up for a layup.
How to Perform:
This exercise helps build stability and flexibility in the hips, glutes, hamstrings and lower back. It is all about balance and resistance while in motion, similar to what occurs during a game.
How to Perform:

As mentioned above with the Bulgarian Split Squat, athletes should focus on using their weight-bearing leg to Squat, with as little assistance as possible from their back leg; the slide board is the perfect tool because it forces you to do just that.
How to Perform:
This exercise is similar to the Stability Ball Leg Curl, but it incorporates some isometric (non-moving) holds that cause your muscles to work harder to adjust, especially when fatigued.
How to Perform:
 
The Pistol Squat is a challenging exercise on its own, building strength and stability in the hips, glutes and quadriceps. Performing them on a BOSU Ball increases the difficulty by requiring you to balance more, so playing on a flat, solid surface will be simple and allow you to produce more force.
How to Perform:

Jumping rope is a great cardiovascular and strength workout. It builds strength and endurance in the calves, quadriceps and shoulders.
How to Perform:
The Single-Leg Step-Up is an excellent combination of strength and stability for the glutes and quadriceps. This exercise allows you to produce force while balancing on one leg, similar to in-game movements such as kicking a soccer ball or pushing off the mound to throw a baseball.
How to Perform:

 
The Single-Leg Calf Raise builds strength in the calf muscles, which are essential for propelling you forward and up when you jump or run. This muscle provides power for the push-off phase of your stride, making it a prime mover in most sports motions.
How to Perform:
RELATED: 
No matter what sport you play, leg strength has a big role in your ability to perform. Whether you’re making a driving layup in basketball, pushing off the mound in baseball or leaping into the sand pit in track, single-leg strength is vital to an athlete’s success. Here are 10 single-leg exercises to build individual leg strength to help every athlete improve his or her athletic performance.
This is one of my favorite single-leg exercises, because it incorporates strength, balance and stability necessary for movements in sports. By having your rear foot elevated, you increase the difficulty and further the need for muscle recruitment.
How to Perform:
The Stability Ball Leg Curl is an excellent lower-body exercise that increases strength and stability in your glutes, hamstrings and lower back. It is especially good for fixing muscle imbalance-prone athletes who are quadricep dominant, such as soccer players and sprinters.
How to Perform:

The Single-Leg Box Jump builds explosive power individually in each leg. This is especially important because most jumping motions in sports are off one leg, such as a long jumper in track or a basketball player going up for a layup.
How to Perform:
This exercise helps build stability and flexibility in the hips, glutes, hamstrings and lower back. It is all about balance and resistance while in motion, similar to what occurs during a game.
How to Perform:

As mentioned above with the Bulgarian Split Squat, athletes should focus on using their weight-bearing leg to Squat, with as little assistance as possible from their back leg; the slide board is the perfect tool because it forces you to do just that.
How to Perform:
This exercise is similar to the Stability Ball Leg Curl, but it incorporates some isometric (non-moving) holds that cause your muscles to work harder to adjust, especially when fatigued.
How to Perform:
 
The Pistol Squat is a challenging exercise on its own, building strength and stability in the hips, glutes and quadriceps. Performing them on a BOSU Ball increases the difficulty by requiring you to balance more, so playing on a flat, solid surface will be simple and allow you to produce more force.
How to Perform:

Jumping rope is a great cardiovascular and strength workout. It builds strength and endurance in the calves, quadriceps and shoulders.
How to Perform:
The Single-Leg Step-Up is an excellent combination of strength and stability for the glutes and quadriceps. This exercise allows you to produce force while balancing on one leg, similar to in-game movements such as kicking a soccer ball or pushing off the mound to throw a baseball.
How to Perform:

 
The Single-Leg Calf Raise builds strength in the calf muscles, which are essential for propelling you forward and up when you jump or run. This muscle provides power for the push-off phase of your stride, making it a prime mover in most sports motions.
How to Perform:
RELATED: 
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Originally posted 2023-12-15 04:31:04. Republished by Blog Post Promoter