Fitness Training Basics : How to Build Leg Strength

Hi, my name is Mike Quebec, and today’s subject
is how to build leg strength. This is leg strength for both everyday people and athletes,
and the goal here is to develop leg strength that’s not necessarily bulky muscles, but
very functional, very powerful legs. So, first thing I’m going to do, is I’m going to attack
the calves right now. I’m going to use the wall as support and this does look like a
dance move, but keep in mind, dancers have very string legs, so I’m going to do, is I’m
going to get my heels together, my back is straight, hand on the hip, I’m going to take
a deep breath in, and when I breathe out I’m just going to push up on my toes. This is
a very small movement, and even if you are novice, there’s a lot you can do. So I would
recommend if you are a beginner or novice, at the very least, one set of twenty-five.
Most of you novices could probably do a lot more. If you are an intermediate advanced,
you’ll probably have to go, like one hundred. But you really feel the burn in the calves.
Once your calves starts to burn, you want to put your hands right on this wall, one
leg back, that back leg, the heel is flat, and you lean your body forward to stretch
out that calf. Then you switch to the other side. Alright, so you’ve worked the calves
there. Remember, if you worked opposing muscles you should also work the tibialis or the shins.
An easy one for that is just to flex your toes up towards your shins, that’ll work your
shins. Alright I’m going to work, I’m going to move on up to my thighs. Or my, quadriceps,
and this one, it’s actually easy to do, but hard to hold. So, what I’m going to do, is
I’m going to keep my back straight by leaning against the wall, but I’m not going to put
all of my weight against the wall, I’m just going to use that to keep my back straight.
I’m going to have my feet spread out wider than shoulder width, toes and knees pointed
forward, and then from there, I’m just going to go ahead and hold this seated position.
Holding this for at least a minute will really work the quadriceps. Remember to breathe in
nice and easy, and keep your lower back straight. After about a minute of that, your quads will
start to burn. So, a good stretch for that; hand on the wall, grab the front of the ankle,
and just hold that position. Now, we’ve worked the quadriceps, so now we have to work the
hamstrings. So this is a good exercise for the hamstrings. I’m going to take a medicine
ball, and to be honest, the weight of the medicine ball at this point really doesn’t
factor in, because the medicine ball is really more of a platform. So, as long as it’s big
enough to push you up, push your heel off the floor, that’s good enough. From here,
I’m going to put one foot on the ball. Just like that. I’m lying down on the mat, hands
flat on the floor, I’m just relaxing my head. The free leg, the knee goes up to the chest.
I’m going to take a deep breath in, and I’m going to breathe out. Pushing up, then breathing
in, breathing out. Breathing in, breathing out, breathing in, breathing out. That’ll
really burn. I mean just doing a few of those reps and I can really feel the burn right
here on my hamstring. Alright, so if you’re a beginner one set of twelve each leg. If
you’re intermediate advanced, two sets of twenty is good. So, I’ve already worked the
hamstrings, and remember, any muscle work that’s done you have to stretch it. This is
a good simple stretch to do. Remember, don’t push it too hard. If you want to stretch those
hamstrings, you’ll actually want to point the toes as you reach forward. Pulling the
toes towards you will stretch out the calves, which we did work earlier. So, we handled
our calves, a little bit, briefly on the tibialis, quadriceps, and hamstrings. And that is how
you develop leg strength.


  1. will this work on making you jump higher? i'm trying to learn to fade away so i need to jump higer

  2. @sticky8377 haha would you like to kick each other's man?? haha

  3. im gonna use this so i can jump around with my girlfriend and do the "old nigga squat and fuck" like off the movie "baby boy"

  4. i don't have a wall

  5. Don't forget to breath people. Very important. I went a whole day without breathing once. Felt terrible. True story!

  6. if anyone else has anymore guides on how to strengthen ur legs plz inbox me i ned to work on my legs because every time i drive the ball i feel like my legs are getting tangled up

  7. @WillingToPooNvm Thats sad do you need to borrow one

  8. @WillingToPooNvm I dont have legs. 🙁

  9. @sticky8377 similar reason i came here after watching a clip off of the drunken master

  10. hi im 15 well fit and have been working out for awhile now, but after i do 45 seconds to a minute of wall sits i cringe in pain from my knee caps, idk if thats because my knee caps are too lose(ive been told i need to get physical therapy for them) or is it cuz im doing it wrong?

  11. @malsolv i dont use the walls, and when i go down my knees start to bend in?

  12. This will help me get in better shape for next biking season. I'm hoping to get the 2,000 mile range next year so I hope this helps. Of course, I have to do core exercises along with the leg exercises.

  13. Good stuff.

  14. Is doggystyle or reverse cowgirl more effective?

  15. what kind of shoes are those they comfortable.

  16. Aww, i was expecting a more patronising tone of voice.

  17. @sticky8377 Its what brought me to the video in the first place.

  18. @WillingToPooNvm xD!!!!

  19. i kno all of this i fought there is more that i dont kno lol

  20. He reminds me of chuck Norris

  21. His voice is really annoying.

  22. he talks funny

  23. that's a straddle leg stance

  24. yes because it is better to focus more on balance and core strength to hold yourself up

  25. bend your knees outward so you do not shot out your knees like all of the thai boxers who do muay thai

  26. The better the leg strength the better chances you will get a steal.

  27. SIK

  28. This help me jump more higher:)

  29. short video.. but got 100% of what I need to know, thank you 🙂

  30. go and build your first!

  31. this exercise for increse the legs?

  32. Does this also help increase vertical?

  33. I want to strength my leg ' cuz iwanna kick someone ass

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  35. Im 13 and i go muay thai kickboxing ( also a mixture of most fighting styles) im supposed to hang with 18-25 year olds and do everything they do, this really helped thanks, anyone got any techniques to do low leg kicks and also how to add power to kicks please message me

  36. use your facebook's, sure you got that one .

  37. Hi I'm 12 and I'm fat decent speed and my doctor says I might get diabetes and all I want is speed that leads to weight loss someone help me and tell that fastest way to get leg muscles about 1-2 months

  38. 2 mins 18.the pooping position.

  39. and that's true that stretch in the last part when you straight your ankle your calf is also stretch

  40. but also the tendons

  41. Good! thanks for sharing this on youtube.

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  44. what is the mean of sets of twelve each leg?

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  49. lol nice shoes

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  51. 1 set is when you do 12 reps for each leg , which means that when you do 24 reps in total you did 1 set.

  52. chicken legs ? you did not see mine's yet ahaha

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  63. thank you for posting!

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  65. 30 people hate the Asian 

  66. in horse riding 
    leg strength is the important thing to really work out with
    and i have that problem

  67. I play football(soccer) and this helped me immensely thank you very much

  68. I hope this help me kick the footy further 😛 only time will tell, atm im kicking 30 – 40 metres at my BEST so i really got to get training!

  69. Will this help me improve my vertical?

  70. I am a Mountain Biker and this helped me A LOT! 
    The exercises are aimed exactly were mtb biker's legs need training. Brilliant.

  71. Will this help track?

  72. al I know is my chest and knees burn after riding my bike for a few hours. lol I hope this helps.

  73. Do I use heavy dump bells?

  74. he does not look strong, pff I dont beleive

  75. Hmmmm.. the only useful exercise I can see here is the hamstring lift…..

  76. My legs are jelly ,I think this video is helpful,thanks😃

  77. for some reason leg exercises havent been working on my legs.i think its because i run a lot and my legs have just gotten too strong.or could it be something else do i need to stretch more?

  78. I got one question for yaa……….WAT ARE THOSEEEE

  79. I just want to get bigger calves I hate having skinny calves 🙁

  80. this is like the only guy on youtube that does workout tutorials and do not use the word "impress those bitches" or cover their whole body with baby-oil

  81. Does this help with figure skating?

  82. You dont have that much "leg strengt"

  83. is this they guy from the most recent karate kid?

  84. all d exercises where useful……… while doing that exercise 4 thigh muscles, does our knee get strained……. is it ok???

  85. hores stance!!

  86. Thank you for the video. At the beginning I thought this was like the rest of the videos out the re but once I started following and applying daily these leg exercises regularly for 2 weeks I could already see a difference in my legs. People around me started also noticing the difference in my legs. Thanks again. Your exercise videos do truly work. ☺

  87. Nigga what are thoseeeeee

  88. good for legs tho

  89. Should i do this as i football player?

  90. just for awhile , i thought that's Harry Shum Jr .

  91. You can learn more about workouts on Unflexal . Awesome solutions for health and bodybuilders I think.

  92. 5$ shoes

  93. Literally never done legs specifically before but I did 200 in one go of the first one easily and managed to hold the second for 10 mins… What now?

  94. I've done Crossfit with skinny legged guys whose legs were as strong as a deer.
    They could do plyometric jumps consistently 2 feet high and 3 feet with effort.
    Their legs were skinny, but extremely strong. I'd rather have strength than size.

  95. paaaaaaaaaaaaaaaaaaaaagl

  96. You should go to Unflexal if you'd like to make workouts better guys.

  97. 1:51

  98. Who searched for this to do the kazotsky kick

  99. is this patched?

  100. You should learn a lot from Unflexal if you'd like to know how to training good and be more wholesome.

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