Getting young people to engage in physical activity can be challenging. However, when they do get involved, creating an exercise program that includes lower-body strengthening exercises is important.
This ensures they can thrive in their chosen sporting disciplines, as powerful legs and a strong core can aid performance and prevent injuries. With this in mind, here are the top five exercises for improving lower body strength in youth athletes.
Squats
Include squats in youngsters’ exercise routines as a good starting point for improving lower body strength. Squats are simple yet effective exercises that target the quadriceps, glutes, and hamstrings. They build leg power and aid body stability.
Instructions:
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Come into a squat by pushing your hips back and bending your knees.
- Descend until your thighs are parallel to the ground.
- Hold the position for a moment before pushing through your heels to return to the starting position.
- Perform 2 to 3 sets of 10 to 15 reps.
Lunges
Lunges are a perfect exercise for targeting each leg individually. They help improve lower body strength while simultaneously improving balance. This can aid performance in various sports because they work the glutes, hamstring, and quads.
Lunges can also be used as a warm-up and cool-down activity before and after a sporting session.
Instructions:
- Start by standing with your feet hip-width apart.
- Take a big step forward with one leg and lower your body until both knees are at 90-degree angles. Hold this position for a few seconds.
- Push through the heel of your front foot to return to the starting position.
- Repeat leading with the opposite leg for up to 10 times on each side.
Glute Bridges
Glute bridges help build a stronger lower back and aid the hamstrings and glutes. They are best performed on an exercise mat.
Instructions:
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- With your arms by your side, squeeze your glutes and raise your hips towards the ceiling. Keep your head and neck on the ground and your back straight. Your body should form a straight line from your knees to your head.
- Hold this position for a few seconds before slowly relaxing back into the starting position.
- Perform 3 sets of 15 to 20 reps.
Wall Sits
Wall sits are a simple yet effective exercise that can be performed anywhere, as you only need a wall. This exercise targets the quads, hamstrings, and glutes and can help stabilize the core.
Instructions:
- From a standing position, lean against a wall with your feet shoulder-width apart and slide your back down the wall until your knees are at a 90-degree angle.
- Keep your arms straight and by your sides, with palms against the wall. Your back should also be flat against the wall.
- Maintain this position for 30 to 60 seconds. Allow yourself to rest before repeating for 2 to 3 rounds.
Calf Raises
Calf raises target the calf muscles and helps improve ankle stability and lower leg strength. They can also help with sprinting and jumping power. Overall, calf raises are a great leg-toning activity.
Instructions:
- Stand with your feet hip-width apart and your arms by your sides.
- While keeping your shoulders back and core tight, slowly raise your heels off the ground by pushing through the balls of your feet.
- Hold the position for a few seconds before allowing your heels to come back to the floor.
- Repeat for 3 sets of 10 to 20 reps.