Why train upper body when you need balance and strength from below? Legs make up 50% of your body and are the most useful muscles if you are involved in sport

Your legs are a vital source of power, from jogging to sprinting and turning.

By strengthening your legs in the gym, you’ll reduce the risk of injury and increase stability and endurance.

In addition to this, you’ll generate more power which will make you a faster and fitter athlete on the sports field.

Another reason for training legs is to strengthen your lower back, which will benefit your lifts during upper body sessions.

Here, we take a look at five exercises that will boost your leg strength and power.

LUNGES

Step forward with your left or right leg and bend forward. Hold the two dumbbells over your head in a Y shape. Hold and then push back to your standing position. Change legs and repeat this 8 times.

SINGLE LEG ROMAN DEAD LIFTS

Hold the dumbbells at hip level and stand tall. Balance on one leg and bend forward while trying to keep your back straight. Push to a point where you can feel the pressure on the hamstring. Move back up slowly to a standing position and change legs.

STEP UPS

Stand straight and hold dumbbells in either hand. Put your left foot on an elevated platform and step up. Hold for five seconds and step down. Change legs.

CALF RAISES

Lift your calf muscles off the ground as high as your flexibility allows. Once you feel the pain then proceed back to a standing position. Aim to do ten repetitions.

WALL SQUATS

Position yourself with your back against a wall and hold the dumbbells by your sides. Squat down until you feel a burn in your legs. Pause and then push back to a standing position.

SAMPLE PROGRAMME

Lunges (8 reps) super set with single leg roman dead lifts (8 reps)

Step-ups (8 reps) super set with single calf raises

Finish off with wall squats (8 reps).

Aim to do three sets of each