Here at Venture Martial Arts, we know that leg strength is very important. The stronger your legs are, the less likely you will be to sustain an injury. Try to incorporate these moves into your weekly routine and enjoy watching your legs take better shape and your martial arts skills will sure to improve as well!
These 4 exercises can be performed in various different ways. You can change the tempo, elevation, or explosiveness depending on your needs. This gives you so many different options and can make each session fresh and new rather than doing the same thing over and over again.
Try to perform each move 20-30 times and repeat 3 to 4 rounds for a good burn!
For the full shrimp squat, grab one foot from behind and squat down on your base leg. This exercise can be regressed by using a prop to support your foot, or by holding on to a cable or rings. To progress this exercise, you can go deeper into the squat by starting from an elevated surface.
The pistol squat is probably the most well-known single leg squat exercise. Extend one leg in front of you as you squat back and down on your base leg. As shown in the video, use a support for assistance, or roll up to use momentum to assist as well.
You’ll progress by removing the support and/or practice going up from a dead stop. Also, work on different positions of the opposite leg. Don’t be afraid to play with it!
The peacock squat is a unique movement that works the legs in different movement planes. Developing strength in these odd angles is a great preventative measure that conditions your legs for the unexpected forces and stresses that happen in athletics.
Concentrate on feeling where the rotational stresses are in the movement and move slowly through them to build strength and stability where you need it the most.
Play with how far you step and how low you go, and as you get more comfortable, speed up the movements. But don’t rush through it, especially if you are new to this type of motion.
The cossack squat is great for increasing hip flexibility as well as lower body strength. Start with your legs wider than hip width, and squat down towards one side, keeping the other leg extended in the opposite direction. Just as with the other exercises, a good regression is to use a rope or cable to support yourself as you squat down. Use the support to help you sit back as needed to get lower in the squat.
To progress, decrease the assistance, keep your upper body more upright, and practice speed changes.
What are your favorite leg exercises? Let us know what you think about this routine!