The Best Lower Body Workouts for Athletes

19 February 2026

When it comes to dominating in your sport, your lower body is your engine. Whether you're sprinting down the field, leaping for a rebound, or powering through a tackle, strong legs are non-negotiable. But here's the kicker: not all lower body workouts are created equal. If you're an athlete aiming for explosive power, speed, and stability, then it's time to get serious about how you train those legs.

Let’s break down the best lower body workouts for athletes—those tried-and-true exercises that don’t just build muscle, but also enhance performance where it really counts: on the field, court, or track.

Why Lower Body Strength Matters for Athletes

Before we dive into the nitty-gritty of squats, lunges, and deadlifts, let’s clear one thing up: your legs do more than just move you forward. They stabilize your core, absorb shock, and generate the force needed to sprint, jump, and pivot. Without a strong foundation, your performance takes a hit—and so does injury prevention.

Athletes with powerful lower bodies tend to have:
- Better balance and coordination (ever try juking an opponent with weak glutes? Not ideal.)
- Faster sprint times and higher vertical jumps
- More agility and quicker lateral movements
- Lower risk of injuries like ACL tears or hamstring pulls

Cool, right? Now let's get into the grind.

1. Squats – The King of Lower Body Workouts

Why Squats Rule

If there’s one move that truly deserves the crown, it’s the squat. This compound movement hits your quads, glutes, hamstrings, and even your core. Plus, there are so many variations that you’ll never get bored. Think of squats as the Swiss Army knife of the gym.

How to Do It Right

- Stand with feet shoulder-width apart
- Keep chest up and back straight
- Lower down as if you’re sitting in a chair
- Drive through your heels to rise back up

Simple? Yes. But brutally effective.

Squat Variations for Athletes

- Back Squat: Load up that barbell and go heavy.
- Front Squat: Great for core engagement.
- Goblet Squat: Perfect for beginners or warm-ups.
- Jump Squats: Add explosiveness to your game.

Wanna run faster or jump higher? Squat often.

2. Deadlifts – The Power Builder

Why They’re a Must

Deadlifts don’t just torch your hamstrings and glutes—they train your whole posterior chain (that’s gym-speak for the muscles running down your backside). This lift teaches your body how to produce force from the ground up... exactly what you need in almost every sport.

How to Do It:

- Stand with feet hip-width apart
- Grip the bar overhand, just outside your knees
- Hinge at the hips and keep the bar close
- Pull up by driving through your legs and squeezing your glutes

Boom. You’re building raw power.

Deadlift Variations

- Conventional Deadlift: The classic move.
- Sumo Deadlift: Wider stance, more inner thigh.
- Trap Bar Deadlift: Easier on the lower back, still brutal.

Tip: Focus on form over ego. A bad deadlift is a shortcut to Injury-ville.

3. Lunges – One Leg at a Time

Why Lunges Are Crucial

Athletic movements are rarely balanced. You cut, pivot, and push off primarily one leg at a time. That’s why unilateral training like lunges is non-negotiable. They not only build strength but also reveal and fix muscle imbalances.

Basic Forward Lunge:

- Step forward with one leg
- Lower until both knees form 90-degree angles
- Push back through the front heel to return

Variations to Try:

- Walking Lunges: Add movement for greater challenge.
- Reverse Lunges: Easier on the knees.
- Jumping Lunges: Great for explosive athletes.
- Lateral Lunges: Target hip abductors and adductors.

Pro tip: If your balance feels off, your glutes might be snoozing. Wake those babies up!

4. Bulgarian Split Squats – The Humble Leg Killer

What’s So Special?

Don’t let this fancy name fool you. Bulgarian split squats are a rite of passage for serious athletes. This move builds stability, strength, and mental grit because—let’s be honest—it’s a quad fryer.

How To:

- Stand a couple feet in front of a bench
- Place one foot behind you on the bench
- Lower into a lunge, keeping the torso upright
- Drive back up through the front heel

Start with bodyweight. Then add dumbbells. Then cry a little.

5. Glute Bridges and Hip Thrusts – Unlock Your Athletic Potential

Why Your Glutes Matter

Your glutes are the MVPs of athletic performance. Weak glutes mean slower sprints, weaker jumps, and more injuries. Want to get faster and more explosive? Train your backside.

Glute Bridge:

- Lie on your back with knees bent
- Drive through your heels to lift your hips
- Squeeze your glutes at the top

Hip Thrust:

Similar movement, but with your upper back resting on a bench and a barbell across your hips. Far more powerful.

Add these to your routine and thank yourself on game day.

6. Calf Raises – The Underrated Workhorse

Why You Shouldn’t Skip Them

Calves might not be flashy, but they’re crucial for sprinting, jumping, and absorbing impact. Strong calves equal better push-off power and joint longevity.

How to Do Them:

- Stand on a step or platform
- Raise your heels as high as possible
- Lower under control

Try single-leg calf raises for more challenge.

7. Plyometrics – Power Meets Precision

Why Explosiveness Wins Games

Want to boost vertical jump? Improve sprint starts? Then plyos are your best friend. These dynamic movements train your muscles to contract quickly and powerfully.

Best Plyometric Moves:

- Box Jumps: For vertical leap.
- Broad Jumps: Train horizontal power.
- Bounding: Mimics sprint mechanics.
- Skater Jumps: Lateral agility + knee stability.

Keep the reps low and quality high—you’re training for power, not exhaustion.

8. Sprinting and Hill Sprints – Function Over Form

Real Talk?

All the training in the world doesn’t matter unless you can apply your strength in motion. Sprinting not only builds leg muscle, it teaches your body how to use that power fast.

Add in some hill sprints and boom—your hamstrings and glutes won’t know what hit them.

Sprint Drills to Try:

- 10x20m Sprints (rest 1 min between)
- Uphill Sprints (40m x 6)
- Acceleration Drills (3-point starts, resisted sprints)

These are functional, raw, and highly effective. Just like how sports should be.

9. Agility and Balance Drills – Make It Sport-Specific

Why It’s More Than Just Strength

You can squat a house, but if you can’t keep your balance cutting through defenders, it’s a problem. Add agility and balance drills to translate strength into skill.

Try These:

- Ladder Drills: Improve foot speed.
- Single-Leg Balance Holds: Great for knee and ankle stability.
- Cone Weaves: Mimics in-game movement.

It's like turning your muscle into muscle intelligence.

Programming Your Lower Body Workouts

Now you might be asking: “How do I fit all of this into my weekly routine?” Great question, my curious friend.

Sample Lower Body Week (For In-Season Maintenance):

- Day 1: Squats + Lunge Variations + Calf Raises
- Day 2: Plyometrics + Sprint Drills + Glute Bridges
- Day 3: Deadlifts + Hip Thrusts + Agility Drills

Keep the volume moderate and focus on movement quality. Off-season? You can up the intensity and hit legs 3-4 times a week depending on your sport.

Recovery - The Secret Sauce

None of this matters if you're hobbling around sore for days. Recovery is where the magic happens.

Don’t Skip:

- Sleep (your best recovery tool)
- Post-workout nutrition (protein + carbs, ASAP)
- Mobility work and stretching
- Foam rolling and massage

Remember, you’re not working out to get tired—you’re training to perform.

Final Thoughts

Let’s be real. A strong lower body isn’t just about aesthetics—it’s your foundation as an athlete. These workouts? They’re building blocks. They’ll make you faster, stronger, more agile, and more resilient. But like anything, consistency and smart programming are the difference-makers.

So next time leg day rolls around, don’t skip it. Embrace the burn, push through the sweat, and know that every rep is making you a better athlete.

Train smart and stay gritty.