Top 12 Leg Workouts for Explosive Power

 

If you want to learn more about leg workouts and training aimed at increasing your power and strength – welcome to this ultimate guide. They are effective for everyone, including and particularly, a person engaging in sports for a living or for leisure. Here they are the top 12 leg exercises that will help you not only build your leg muscles and strength but also general lower body strength and power.

1. Box Jumps

Like all plyometric exercises, box jumps can be used to add explosive power to your legs. As much as you can, all you need is a box or platform that is of the right height of your fitness level.

How to do it:

1. To perform this warm-up start with your feet forming a V-shape facing forward and begin squatting.

2. When you jump upwards move your arms and jump on to the box.

3. Repeat this descending and returning to the top, for repetitions as counted.

2. Depth Jumps

Depth jumps are the next evolution of box jumps where a person jumps from a greater height and then explosively shoots right back up.

How to do it:

1. Start with a raising step up a box or a platform whose height is just above your regular standing stature.

2. Descend slowly, or as slowly as you can, from the box, and try to be as quiet as you can.

3. At the moment of touching the surface, first go up in a vertical jump strongly.

3. Single-Leg Box Jumps

This is a box jump where the power is transferred with the use both the lower limbs made as if with two legs.

How to do it:

1. Start this exercise by standing with the dominant foot in front of the other foot with the feet placed forward in from of the toes.

2. Bend your arms back and down, jump explosively bringing both feet on the box surface.

3. Step down and go back again to perform the same movements using the other leg.

4. Jump Squats

Squats with jumps are another cardiovascular lower body exercises apt for building dynamism on your legs.

How to do it:

1. Bend at the knees to get into a squatting position and stand to the starting position with your feet planted about one shoulder width apart.

2. When you rush and push out to the sky, push your fists and do a great Stomach Jerk.

3. Adjust yourself gently down and almost as quickly start your next descent.

5. Bulgarian Split Squats

Standing Single Leg Drop is aimed at the quadriceps, hamstrings, and gluteal muscles; however, single leg power is also improved with during the performance of this exercise.

How to do it:

1. Start with one leg set behind you and incorporating a bench or platform for your rear foot to rest upon.

2. This is especially true if you are using a pull-down machine and not a cable crossover; bend your knees as much as possible, lower your body until the front thigh is perpendicular to the floor.

3. Try to stand up to the initial position and perform it on the other leg.

6. Split Jumps

Plyometric exercise, such as split jumps to enhance leg’s explosive power Split jumps also form another plyometric exercise.

How to do it:

1. It is important you start with the feet touching each other.

2. Bend your knees and, as the same time, throw your arms above your head.

3. Bring your legs together quickly and put your arms down by your sides.

7. Eccentric Calf Raises

Eccentric calf raises increase the muscle strength of calves as well as your explosive calf power.

How to do it:

1. Place yourself on a raised surface or on a step bar stepping on it with your toes only.

2. Go down the chair and lower yourself down until you experience the stretch in your calves and come back up again.

8. Lateral Bounds

Lateral bounds are a plyometric exercise that will assist you to possess explosive power on your legs especially on your hip adductors and abductors.

How to do it:

1. Start with your feet positioned slightly wider than the shoulder width apart.

2. Step immediately to the left or right and to the balls of your feet.

3. Back to standing position without delay.

9. Single-Leg Deadlifts

Hence single-leg dead lifts are a unilateral form of exercise that not only develop the hamstrings and the glutes but also in creating explosive power in ones legs.

How to do it:

1. Ideally, you should position your feet as wide as shoulder width apart and one leg fully extended while the other is only slightly bent.

2. Straight leg down to the floor at the hips.

3. Sit through your heel and extend your leg, and again, return to the starting position.

10. Single-Leg Box Jumps

As with the single-leg box jumps mentioned earlier, this also is a terrific exercise for developing explosive power in the legs.

How to do it:

1. Start the exercise by stretching your feet and place the one in front of the other but ensure that they are on two sides of a box.

2. Swing your arms back, down and then beat the ground and jump up to the box using the same leg.

3. This comes and goes with one leg and then step down and do the same with the other leg.

11. Tuck Jumps

Tuck jumps refer to a plyometric exercise that training focuses mostly on the legs, the abdominal muscles as well as the arm muscles.

How to do it:

1. Start with a jump up and while in mid-air fold your legs towards your chest.

2. Take a touchdown then quickly jump again.

12. Depth Jumps

Depth jumps, like noted previously, are more of a sophisticated version of the box jumps. They involve lot of strength, power and co-ordination from the persons involved in the activities.

How to do it:

1. To start with, get a box that should be just a little higher than the height you stand while walking.

2. Climb down the box and then gracefully and gently move back to the ground.

3. When you touch the ground, start fanning out with a vertical jump.

Conclusion

For improving your sports performance explosiveness of the lower limb muscles is very important. If you include these 12 leg workouts into your workouts you will be able to build the most powerful legs possible and become the best athlete you can be. Always be cautious to add more repetitions as you master these exercises and when doing that make sure you are using good postures to avoid straining your muscles. There goes an appeal to go out and get new heights in the training!