There are many exercise routines you can use to shape and tone your legs, but it is also important to incorporate exercises that will give them explosive strength. Whether you are using Challenges by Nexercise or the Google Fit app, there are plenty of leg workouts you’ll have recommended to you. Here are a few plyometric moves you might be missing that will help to maximize leg strength and give you the definition you’re really looking for.
Box Jumps
Two of the larger muscle groups in your legs are the gluteus and quads. Box jumps engage these muscle groups by forcing them to work at a maximum force. Naturally incorporating them into your workout will increase your vertical jump power.
To perform a box jump, you will need a plyometric box between 12 to 36 inches in height. Stand about 6 inches away from the box and open your feet to a shoulder’s width distance. Bend at the knees and slightly hinge the hips. While swinging the arms, pounce and jump up onto the box. To avoid injury, it is best to step down between repetitions.
Hurdle Hops
Hurdle hops are great for engaging the calves, glutes, and hamstrings, and are the perfect exercise for improving your vertical jump as well.
In order to perform these, you will need a set of exercise hurdles. Line them up about two feet in front of the other. Start with your feet together. Bend slightly at the knees, and jump over each hurdle. Be sure to keep your chest up and pull your knees towards it.
Weighted Lateral Jumps
When using more plyometric movements, don’t forget to strengthen lower leg muscles. Weighted lateral jumps do a fantastic job of engaging both the ankles and calves and can be used to increase your vertical dunk power in basketball or other sports.
To set up you will need a barbell and a medicine ball. Place the barbell on the floor and stand next to it. With the medicine ball in-hand, bend your knees slightly and hop to the other side of the barbell. On the landing, be sure to bend your knees and use your core to stay steady and upright as you do repetitions.
Scissor Jumps
Scissor jumps strengthen the legs by engaging the adductors and the glutes, and is one exercise where no equipment is required. If you want, you can make it more challenging by incorporating ankle weights.
Start in a standard lunge position. Begin to crouch into a squat position, then explode off the ground. As you’re in the air, switch the position of the legs before you land.
Many people neglect their legs during their weekly exercise regimens. However, even more of them neglect the strength-training aspects of plyometric leg routines. It is important to not only tone those muscles, but put their strength to the test. If you haven’t already, try some of these exercises and see how they will improve your existing routine. For a more comprehensive exercise guide check out a program like Athletic Quickness to see what other strengthening routines you can use.