9 Essential Leg Exercises and Workout for Basketball Players

[@angelobaradas979]

1. **Single Leg Romanian Deadlift:** - Sets: 3 - Reps: 8-10 per leg 2. **Goblet Squat:** - Sets: 3 - Reps: 10-12 3. **Glute Bridges:** - Sets: 3 - Reps: 12-15 4. **Isometric Split Squat:** - Sets: 3 - Reps: Hold for 20-30 seconds per leg 5. **Isometric Lateral Squat:** - Sets: 3 - Reps: Hold for 20-30 seconds per side 6. **Lunges:** - Sets: 3 - Reps: 10-12 per leg 7. **Marching Plantar-Dorsiflexion:** - Sets: 3 - Reps: 12-15 per leg 8. **Snap Downs:** - Sets: 3 - Reps: 10-12 9. **Seated Box Jumps:** - Sets: 3 - Reps: 8-10 Remember to choose weights or resistance levels that challenge you while still allowing you to maintain proper form throughout each exercise. Rest for about 60-90 seconds between sets to allow for adequate recovery. As you progress, you can gradually increase the weight/resistance or adjust the sets and reps to continue challenging yourself. Additionally, make sure to warm up properly before starting your workout and cool down/stretch afterwards to aid in recovery and flexibility.

[@zhenlim6614]

Thanks

[@pascalgunther5774]

Thanks bro

[@rafaelvolquez3488]

The most under-rated exercise is glute bridge and hip thrust, these exercise make you faster and poweful, TRUST ME.

[@Cael_Bray]

For sure. Posterior chain is so important. People always look at you funny when you do them😂. But they’re goated

[@rafaelvolquez3488]

thats a fact

[@foldedcandle]

I did glute bridges for a week and went from barely touching the net to touching the rim. They crazy

[@rafaelvolquez3488]

@@foldedcandle i trust you man keep doing glute Bridge and jump squat

[@rafaelvolquez3488]

@@foldedcandleyou need strong quads but hamstrings and glutes make you more explosivee

[@arnaldosifre2706]

Thank you for sharing God bless.

[@BreakthroughBBall]

Thanks for watching!

[@Lm-qg4un]

good video ! thank you !

[@barkntavil3054]

great video!

[@j9ydonn]

Thank you!

[@sivertviskjer3534]

Greit video, helped me alot!

[@infernoer1410]

Great video but would love sets and reps with the workouts

[@jasiribandele5601]

jus do whteva feel good for yu

[@tsaini6369]

That all depends on you. You want to build strength to increase vertical, so choose a weight where you can do do 4-6 reps for 2-3 sets. Then increase weight everytime it gets easier

[@jasiribandele5601]

@@tsaini6369 4-6 reps and 2-3 sets aint gon do shit yhu sound stupid

[@nelsondavidrijkaard7156]

@@jasiribandele5601 what would you do then

[@jasiribandele5601]

@@nelsondavidrijkaard7156 if matters wht I'm doing like for calf raises I'ma use 25lb dumbbells nd do 50 reps 5 sets squats I would do 15 reps 5 sets etc even tho I'm prolly more advanced nd stronger than tha kid who asked tht 4-6 reps with 2-3 sets not even gon make yhu sweat nd thts for anybody don't matter if yhu a beginner or not yhu neva gon get a workout doing 4-6 reps or 2-3 sets it's completely pointless yhu jus gon be wasting ur time yhu should be doing atleast 10 reps with 5 sets

[@atrain8179]

Include reps and sets but for now I’ll just do 30-45 second each

[@atrain8179]

This bouta be the leg workout I do every Monday for a month and let’s see results

[@BreakthroughBBall]

This depends on many factors, so it's hard to give an exact number for each player. Either way, the key is execute the exercises with good technique. 2 good reps is better than 10 poor reps.

[@atrain8179]

@@BreakthroughBBall thank you very much

[@Kevinnew11.]

@@atrain8179 how did it fo

[@shwolgymbro9632]

How you doing now

[@shannaro]

how many reps and sets do i do with each of those. by any chance do you guys have an exercise regimen or program using these, if you do do you mind sharing it.

[@BaldMancTwat]

Generally for the average person, all excersices should be 3 sets, max reps, and lower by 20% for the next 2 sets. For example, if you can max out 10 reps of the goblet squat, then the next set would be 8 reps and then 6 reps, with a short rest in between sets. It's a lot about what you feel though, so if its feels too easy doing 6 reps, then do more.

[@devsencer]

Hey thanks for the help! @@BaldMancTwat

[@taganahanjohnluis8215]

What should my warm-up look like before doing all of these?

[@bugrahanydmr]

useful video

[@PavlosGeorgiou-g7e]

Can you tell us how many reps and sets we should be doing and how much time we should be resting

[@Jordanprime]

After every leg day I need to wait about a week and a half before playing basketball. otherwise I'm getting injured. if I don't train legs I can play every two days. I just cant seem to incorporate leg training and basketball together.

[@ninjanana]

Are you doing too much weight? During basketball season, you shouldn’t be trying to build muscle, rather maintain muscle and focus on other things like agility and endurance.

[@Cael_Bray]

Try staring small, and listening to your body. Use weights or exercises that you can handle, and just progress over time.

[@burzum8312]

You're doing with too much weights and not recovering correctly. You should be doing about 70% of the max weight you can do and do atleast 12 reps. Don't go for max weight and low reps

[@theshape7079]

Hi, all these exercises help to jump higher or is it just to strengthen the legs?

[@mortalic-_-1896]

Both strenghtening ur legs will hep with junping

[@BreakthroughBBall]

Both!

[@anakinskywalker1509]

Jesus loves y’all guys so much ❤️✝️

[@edwardreyes9875]

can I only do 1 min rest or 2 min rest?

[@dimodimo5255]

how much a week should I do these?

[@Titmuf]

Probably like 4 since these aren’t intense workouts

[@striker2169]

Ik doing it everday

[@truthtruth9056]

Why leg days for me makes me weak instead of getting stronger

[@mariannewood4108]

@@truthtruth9056 it’s a process. You are gonna lose vertical for the first couple of weeks and then gain. It’s an investment

[@clashbro1hd792]

This is coach brad if he never coached the celtics

[@wetbeans7957]

Bruh

[@xetherealight_]

Can I do 3x15 for exercises?

[@POTOROBLOXSIUUU]

That good

[@earlkennethgeroche8140]

It is good for basketball players?

[@POTOROBLOXSIUUU]

Very Great

[@balkanboy7032]

How many times a week?

[@dudedude2994]

ideally 2+ days between each leg workout.

[@kol_kolkol]

That arms though

[@Im_joe345]

How many reps and sets

[@shaungray242]

If you’re new then do 3 sets of 8 and keep going higher as you get better

[@ismailzia7902]

Does this actually help

[@akrite8084]

Yes if you are consistent

[@royceroof]

thats not rdl

[@luhshifty_]

This is all cap i feel no pain during these and all i get is cranps

[@brucewyatt9980]

So it sounds like you did feel pain? Cramps are letting you know your legs aren’t in shape enough to do it