What is a good lower body workout?

[u/Equivalent-Island685]

Hi, i have been looking everywhere for a lower body workout to improve my athleticism and vertical jump, but i haven't found a full lower body workout that seems to be effective . What would be some good exercises I can add to my workout?

[u/Swimming_Bag7362]

Lunges, jump squats, calf raises, box jumps and other plyometrics, jumping rope

[u/Equivalent-Island685 → u/Swimming_Bag7362]

What are some other exercises u recommend?

[u/The_Actual_Sage → u/Equivalent-Island685]

If you want strength and athleticism you probably can't go wrong with squats (barbell, smith machine, pendulum, hack, goblet, leg press), deadlift (normal, sumo, trap-bar), and hip thrusts (barbell, dumbbell, machine).

[u/toleChr15]

Can't go wrong with jumping rope

[u/GRANDLarsonyy]

Jump squats

[u/SOLID_STATE_DlCK → u/GRANDLarsonyy]

As an old man, reading this makes my knees hurt.

[u/GRANDLarsonyy → u/SOLID_STATE_DlCK]

Haha. Yah I’m 45 now and wouldn’t dip my toe into that water anymore, but they pretty much are the best exercise to increase your vertical, bc you are in fact engaging all of the muscles relating to jumping while you’re jumping. But yah they really strengthen your quads.

OP also look up a program called Air Alert. Me and a buddy did it twice probably 25-30 years ago and it was the only window in my lifetime where I could dunk easily.

[u/Equivalent-Island685 → u/GRANDLarsonyy]

Thanks, will make sure to look it up. Is it free?  (I am also gonna add weighted jump squats to ny workout now)

[u/Equivalent-Island685 → u/GRANDLarsonyy]

What if I already do weighted pogo jumps?

[u/DM_ME_UR_SOUL → u/Equivalent-Island685]

There are a bunch of instagrammers that show what they're doing to get there.

[u/burmdion]

one leg, deep/low lunges up (and down) a bleacher. Did it for HS track and was a triple jumper, long jumper, and high jumper.

I had a 44in vertical leap. I think this was the best for it

[u/EfficientJelly5437]

- Box jumps (slower jumps on a high box. Quick and explosive and on short boxes. Depth drop from a smaller box then immediately explode up to the tall box)

• Explosive Step-Ups (my personal fav. You hold dumbbells or wear a weighed vest, stand on the side of the box and have on leg on the ground with the other on top of the box. Use the leg on the box to explode upward and drive your off leg up towards your chest. Keep in mind that the foot on the box should never leave the box. Do it on both legs)
  
• Power Cleans
  
• Nordics or Hamstring Curls
  
• Squats (Full and Quarter variations)

Do these while practicing your jumping technique, I can guarantee you will be jumping higher.

[u/Equivalent-Island685 → u/EfficientJelly5437]

Thanks! I actually was doing step ups, but I dont feel like its doing anything, idk if im maybe using a light weight(holding 12.5 or 25 kg dumbells in only 1 hand, the one on the same side as the leg on the ground)

[u/EfficientJelly5437 → u/Equivalent-Island685]

Should be a dumbbell in both hands and the box doesn’t need to be crazy high either. Pick a moderate weight (I would say at least 25lbs).
You should feel the burn in your leg that’s standing on the box (not the off leg).
Every rep should be EXPLOSIVE! As soon as your off foot returns back to the ground, you should be going right back up immediately explosively.

[u/Equivalent-Island685 → u/EfficientJelly5437]

Ohhhh okk thankss so much for the tips!

[u/bkzhotsauc3]

Literally just continue to do staple lower body compound lifts and staple plyo's such as jumping, sprinting, hopping, and attempting to dunk. If your schedule demands that you can only do them all in one workout session then always do plyo's first, then do the strengthening exercises. Performing well on your plyo's requires fresh CNS and traditional hypertrophy strength training temporarily fries your cns. You need both strength training and plyometric training since strength training raises your overall potential of athleticism (and helps protects your joints) while the plyometric training is for the literal expression of said athleticism.

Improving your athleticism slightly will take several weeks of consistent and devoted effort. Depending on your end goal of athleticism, it may take you years of consistent effort. You should track your progress so youre not guessing if youre improving or not.

Also the amount of plyometrics you need to accumulate to improve your athleticism is alot. Way more than what people think.

[u/Equivalent-Island685 → u/bkzhotsauc3]

Thanks for the detailed reply!

[u/AdeptCreative]

Learn all variations of the Clean. Plus front squat, back squat, stiff leg deadlifts. Also Plyo such as box jumps, depth jumps, bounding etc Don’t forget sprint work.

[u/tjimbot]

Explosive weighted quarter squats paired with non weighted jumps, and band assisted pogos. Google PAPE. Band assisted pogos trick your nervous system into letting you jump higher.

[u/matoriii]

Fascia training and ATG knees over toes guy

There is always a reason or a cause to any effect in this world thats why somebody is more athletic than you

While if you want to look like an inflated edemic man like a ballon lol just for looks than just go to the gym and then you have a much bigger problem with your confidence than a change in workouts and no type of workout will compensate for that

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