Athlete Lower Body Workout for Strength, Size & Power
When it comes to building lower body strength, size, and power, having a structured training plan is key—especially for athletes who need to develop explosive movement, speed, and injury resilience. Whether you're a footballer, sprinter, or just someone looking to increase lower body strength, this workout is designed to target key muscle groups that enhance performance.
As a personal trainer in Falkirk, I work with athletes to help them improve strength, power, and agility, ensuring they can perform at their peak while reducing injury risk. This lower body strength workout is one I regularly program for my clients to help them build a solid foundation for athletic performance.
Athlete Lower Body Workout
This workout focuses on compound lifts, single-leg movements, and eccentric strength work—all essential for improving power, stability, and muscle growth.
Front Squat – 3x6
✔️ Builds overall leg strength and power
✔️ Targets quads, glutes, and core stability
The front squat shifts more emphasis onto the quads while also engaging the core to maintain an upright position. A staple for athletes needing lower body explosiveness, front squats translate well to sprinting and jumping power.
Single-Leg RDL – 3x6
✔️ Develops hamstring strength and balance
✔️ Improves stability and single-leg control
Single-leg Romanian deadlifts (RDLs) are essential for strengthening the hamstrings and glutes while improving balance and coordination—key for athletes who rely on unilateral strength, such as footballers and runners.
Rear Foot Elevated Split Squat – 3x6
✔️ Improves single-leg power and endurance
✔️ Strengthens quads, glutes, and stabilisers
Also known as the Bulgarian split squat, this movement helps fix muscle imbalances while developing lower body power and endurance—perfect for athletes who rely on quick, explosive movements.
Nordic Curl – 3x4
✔️ Builds eccentric hamstring strength
✔️ Helps prevent hamstring injuries
Nordic curls are a must-have for any athlete looking to bulletproof their hamstrings. Strengthening the hamstrings eccentrically reduces injury risk, particularly for sprinters and footballers who require sudden bursts of speed.
Single-Leg Calf Raise – 3x8
✔️ Strengthens calves for better ankle stability and power
✔️ Reduces risk of lower leg injuries
Calf strength is often overlooked, but strong calves contribute to better sprint mechanics, jumping power, and lower leg resilience. This exercise ensures equal strength development in both legs.
Lateral Squat – 3x6
✔️ Builds hip mobility and lateral strength
✔️ Essential for multi-directional movement
Most lower body exercises focus on forward and backward motion, but lateral squats ensure that athletes develop strength for side-to-side movement, crucial for sports like football, basketball, and martial arts.
Why Strength Training is Essential for Athletes
Athletes need more than just cardio and endurance—strength and power play a huge role in performance, injury prevention, and longevity in sport. This lower body workout is designed to build explosive power, improve movement efficiency, and increase overall muscle mass, helping you perform at your best.
As a personal trainer in Falkirk, I help athletes and individuals develop structured training programs to maximise strength, speed, and agility. Whether you’re looking to improve performance, build muscle, or reduce injury risk, having the right strength training plan is key.
Train Like an Athlete & Get Stronger Today
Want to take your training to the next level? Whether you’re an athlete looking to enhance performance or just want to build strength and power, this lower body workout is a great place to start.
Need a personalised plan tailored to your goals? As a personal trainer in Falkirk, I work with athletes and individuals to help them train smarter and perform better. Drop me a message today and let’s get started!
