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How to Build Leg Muscle


Legs Core Strength

Wondering how to build leg muscle & increase power in your lower body? It is important to include some fundamental exercises. The three we are going to go through in this article are classic leg training exercises to target the core strength muscles of the legs. There are many different rep and set ranges you can use when developing leg power, but a 5 set x 5 rep workout offers a good balance of muscle growth, strength and explosive blasts.

Exercise 1: Power Cleans

The power clean is a classic power building exercise and is a core part of how to build leg muscle and most styles of strength and power training. In terms of rugby performance, it’s fantastic for developing the force needed in scrum pushes, tackling and impacts when running with the ball. However, it can be used by any sports player desiring explosive performance.

Exercise 2: Front Squats

Normal squats are a great exercise, but training with front squats is an excellent way to target the quads while developing power (they also give your abs and core strength a very intense workout). Front squats are very tough, so you’ll need to reduce the weight you use for regular back squats. If you want an exercise to build great looking quads, think about adding front squats to your routine.

Exercise 3: Deadlifts

Heavy deadlifts are an excellent way to develop hamstring and gluteal leg power (deadlifts are also very good for strengthening the lower back and the core), increasing sprint performance and creating the brute force needed when you have a pack full of 19 stone athletes pushing against you. The deadlift is a great all-round muscle and power builder, so it’s great for both physique and power development.