wheels of steel!
Powering Up Leg Muscles
Photography by Cory Sorensen
Almost every sport requires participants to have their legs in great shape for success. Running well is a requirement for basketball, baseball, tennis and 10Ks, and strong, muscular legs are a must for biking, swimming and even golf. 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. The routine illustrated here accomplishes all three goals. It combines weight-free maneuvers with barbell blasts. Three weight-free exercises are performed in order, followed by one using a barbell. Then three more no-weight drills are done, capped off by again using a barbell. The weight-free exercises maximize stamina, which is needed at the end of games or competition. Power and strength gains are the barbell’s responsibilities. Perform the session twice a week.
FRONT LUNGES
Stand with hands on hips and feet together. Proceed to step forward with the left leg, lowering until the thigh is parallel to the floor. Hold the position briefly, then push back to starting position. Perform the next repetition with the right leg, and complete 20 alternating repetitions with each leg.
FOOT FLEXES
Stand with the heels on a raised surface and grasp something for support. Proceed to raise toes. Hold the position briefly, then return to starting position. Perform 20 repetitions.
LATERAL LEG RAISES
Stand adjacent to a
stationary object on your right, and grasp
it with the right hand
for support.
Beginning with legs together, proceed to raise the left leg out to the side as high as possible. Hold the position briefly, then lower. Perform 20 repetitions, then switch arm and leg positions for another set.
HIGH PULLS
With a barbell at your feet, bend the knees, lower and grasp it with a wide grip. Keeping the back straight and head up, proceed to rise and pull the bar up to the top of the chest. Pause, then lower the bar to the floor and stand up. Perform 10 repetitions.
INNER LEG RAISES
Lie on your left side, supporting your head in the left hand, with the left leg straight out on the floor and the right foot in front of the left thigh. Proceed to raise the left leg up as high as possible. Hold the position briefly, then lower. Perform 20 repetitions, then lie your left side for a set with the right leg rising.
PRONE BENT-LEG RAISES
Lie face down with the right leg bent at a 90-degree angle and the foot flexed. Proceed to raise the bent leg. Hold the position briefly, then lower to starting position. Perform 20 repetitions, then switch leg positions for a set
with the left leg.
PELVIC LIFTS
Lie on your back with hands palms down at sides, knees bent, feet flat and the head supported on a towel. Proceed to lift your pelvis until the thighs are aligned with the upper body. Hold the position briefly, squeezing buttocks together, then lower to the floor. Perform 20 repetitions.
HALF SQUATS
Stand grasping a barbell on the top of the back, with feet shoulder-width apart. Keeping the back straight and head up, proceed to bend the knees and lower until legs are bent at 90-degree angles. Pause, then rise to
starting position. Perform 10 repetitions.