Health and Fitness

7 Exercises to Build Stronger Legs for Soccer Players

Build Stronger Legs for Soccer Players

Do you ever wonder what it takes to be a pro soccer player? Its dedication, fitness, creativity, and healthy lifestyle. When you are preparing to represent your team in your custom soccer uniforms, you need to work hard on training your body and your mind. If you don’t want to be left behind in the field wearing your custom soccer uniforms, you need to work on your stamina, core strength, and building your leg muscles.

Here are the 7 essential and insanely effective exercises to help you build stronger legs and let you shine in your custom soccer uniform on the field.


When building the lower body’s core strength, there is no better exercise than squats. It strengthens your lower body muscles by a great amount. In addition, squats lower the risks of knee and ankle injuries. Also, it builds strength in your tendons, bones, and ligaments around your leg muscles. Furthermore, squats benefits hip muscles, calves, hamstrings, and obliques.

How to do squats:

  • For basic squats, start with your legs, shoulder-width apart.
  • Then lift your arms in front of you to maintain balance.
  • Make sure your back remains straight and in0lne with your neck. Also, do not arch your back inwards or outwards.
  • Next, put your hips back in a way that you are sitting on an imaginary chair. In this position, your hips and thighs should be parallel to the floor.
  • Maintain your form for a few seconds and come back to the neutral position.
  • Also, do not collapse your knees while you do squats.
  • Inhale when you go down, and exhale when you come back up.
  • Do squats you exercise for 45 seconds. Then take rest for 15 seconds.


The next crucial exercise for your core body strength is lunges. Lunges is a powerful exercise that helps you to shape and strengthen the lower body and muscle tissues. Also, it improves the body’s balance, and flexibility, and makes you more functional.

How to do lunges:

  • Start with your legs hip-width apart.
  • Put your hands on your side or on your waist to maintain balance.
  • Then with one leg which is convenient to you, take a step forward.
  • Bend your knees to approximately 90 degrees.
  • When you lunge, your thigh is parallel to the floor. Also, the other leg must be stretched back to give you balance when you come back to the neutral position.

Plank Jump-Ins

Planking is the most common exercise to build core strength. Plank jump-ins are very crucial to help you strengthen your legs, calves

How to plank jump properly:

  • Start with the plank position and your shoulders above your wrists.
  • Make sure your hips and shoulders are at the same height.
  • Next, hop forward and bring your knees to your chest.
  • Then hop back out to the starting position.
  • Repeat the exercise for 45 seconds and take rest for 15 seconds.

Mountain Climbers

Mountain climbing is one of the most intensive exercises to help you maintain core balance, agility, and strength. In addition, it is greatly effective to enhance the flexibility and strength of leg muscles.

How to do mountain climbers:

  • Get in the plank position. Make sure you have a straight line from your head to your heels. Also, your back should be flat, and your shoulders should be right over your wrists.
  • Now, while maintaining this position, pull your knees to your chest like you are marching forward.
  • Repeat the exercise for 45 seconds and take rest for 15 seconds.

Squat Jumps

Squat jump is an exercise all about power. Explosive movements of squat jumps help you to recruit the maximum number of your muscle fibers. Hence, it enables you to strengthen leg muscles and core balance diligently.

How to do squat jumps:

  • Start with your feet shoulder-width apart and your chest up.
  • Next, do a squat such that your butt sits down and back just above the knee line.
  • Then drive your arms up and push off the floor. Return to your squat position.
  • Repeat the exercise for 45 seconds and take rest for 15 seconds.

Glute hamstring walkout

Constantly doing the glute hamstring walkout helps you to increase core stability. Also, it strengthens your lower back and stabilizes your leg muscle strength.

How to do glute hamstring walkouts:

  • For hamstring walkouts lay down on the floor in a hip-bridge position.
  • Then squeeze your hips to the top while driving your heels to the ground.
  • Next, walk your feet out and away from you in a little inch-by-inch incremental steps.
  • Make sure the speed is nice and controlled.
  • Also, make sure your hips are up and your body is flat throughout.
  • Once you reach the motion’s end, take a small step back toward your starting position.
  • Repeat the exercise for 45 seconds and take rest for 15 seconds.

Skater Jumps

Skater jumps are not only good for your cardiovascular system but also help you to strengthen your tendons, bones, and ligaments around your leg muscles. It makes your legs and glute stronger.

How to do skater jumps:

  • Start with your legs slightly bent and your arms at your sides.
  • Then jump to your right. As you jump, bring your left foot behind you and your left arm in front of you. Just like the “skating” movements.
  • Next, jump to the other side.
  • Also, make sure to keep your back straight and your core tight.
  • Maintain regular breathing throughout the exercise.
  • Repeat the exercise for 45 seconds and take rest for 15 seconds.


So, there’s that. Top 7 insanely effective and essential workouts to build your legs stronger, get in your custom soccer uniforms and win in the field. Remember, you need a routine and an ample amount of dedication to bring the best results. Make a daily workout routine with all the mentioned exercises, with 15 seconds of breathing rest between them, to build your core strength and leg muscles.

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