The benefits of leg training to a martial artist are too numerous to point out, however, some of the obvious benefits are powerful kicks, quicker entries, harder throws, and balance on your feet. We will continue to focus on exercises that can be done with minimal equipment, however, it is advantageous to use equipment, typically found in a gym, for leg training. Equipment such as a Leg Press and a Smith Machine allow for heavier poundages to be used safely. Nevertheless, there are a few exercises that you can choose to keep those leg muscles tuned. The exercises described below contain variation which will work your quadriceps, hamstrings, and calves.

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Squats

A popular core exercise which is an excellent strength builder. If you are in the market for a weight training bench, consider finding one with a built in squat rack such as the one shown in the image. It allows for safe set up and completion of the exercise. The squat is a very effective leg exercise for your total thigh area and even your glutius maximus (glutes). The bar should be resting comfortably over your trapezius (traps) and your hands slightly wider than shoulder width apart. If you do not have a squat rack to do this exercise safely, holding two dumbbells just over-top of your shoulders can be done. Either way, when leaning forward, it is of prime importance to keep your back straight and your shoulders back to keep the stress off of your lower back and onto your thighs. When lowering the bar, do not bend your knees past 90 degrees. There are those who would certainly disagree with this for greater leg development, however, it is easier on the knees to keep the 90 degree rule in mind, especially for the unexperienced lifter or one with previous knee problems. Keep the movement fluid and raise the bar with a powerful, but controlled, push from your legs. Remember to exhale when pushing the weight up.

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Lunges

Excellent exercise with targets each quad individually. This exercise can be done with a set of dumbbells and some floor space. Start out with your feet together and holding a set of dumbbells at your side. Step out with one leg and drop your body (keep your back vertical and head up!) until your front leg reaches an angle of 90 degrees. Also, keep the knee on your rear leg off of the ground. In a powerful motion, push up off of the ground and repeat.

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Romanian Deadlifts

A good exercise which targets the hamstrings without the availibility of a machine. Start the exercise by standing straight with a dumbbell in each hand at your side. Keeping the weight close to your legs, bend forward at the waist and allow the dumbbells to drop towards the floor. It is important that you maintain a straight back and you do not bend your knees when you lower the weight. It is also not necessary that the weight touches the floor since doing this may cause rounding of the spine and increasing the risk of back injury.

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Calf Raise

For that explosive entry or powerful jump, it goes without saying that strong calves are a great asset for a martial artist to have...just ask any boxer. An effective calf exercise is the calf raise. Obtain a block of wood or use a step with a dumbbell in your hand. Carry the dumbbell on the same side as the calf you are working. Start out by lowering your heel towards the floor until you get a good stretch and then push up as if you are trying to stand on your big toe. Slowly come down to the full sretch position and then repeat. Note: For more complete calf development, 2 or 3 sets of seated calf raises should be worked in. While seated, rest some weight on top of your thighs and keep your knees at 90 degrees. Have a block of wood to rest your toes on. Start by lowering your heels towards the ground and then push, through your toes, back up as far as you can go. Hold the fully contracted position for a second or two then repeat.

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