CrossFit athletes understand that a strong lower body is essential for optimal performance.
Developing strength, endurance, and flexibility in the legs can significantly improve your workout results and prevent injuries.
This comprehensive guide provides an overview of the best leg exercises for CrossFitters to implement into their training routine.
1. Squats: The Foundational Leg Exercise
Squats are a staple exercise in any fitness program and should be included in every CrossFitter’s leg day plan.
Strengthening the glutes, hamstrings, quadriceps, and lower back, squats help build power and stability throughout the lower body.
a) Back Squat
The back squat is the classic version of this all-important leg exercise. For proper form:
- Stand with feet shoulder-width apart and toes pointed slightly out
- Hold the barbell across the upper back, engaging your core to maintain a neutral spine
- Bend at the hips, knees, and ankles to lower your body toward the ground
- Push through your heels to return to the starting position
Note: Remember to keep your chest up and maintain tension in your core throughout the entire movement.
b) Front Squat
Shifting the barbell to the front of the body can increase the emphasis on the quads while still targeting the glutes and hamstrings. To perform a front squat:
- Hold the barbell with crossed arms or a clean grip, resting it on the front of the shoulders
- Perform the squat movement as described above, ensuring that your elbows remain high throughout
c) Overhead Squat
Adding an overhead component to the squat not only engages the leg muscles but also challenges your upper body and core stability. Follow these steps for a successful overhead squat:
- Stand with feet shoulder-width apart and hold the barbell overhead with straight arms
- Ensuring that your spine remains neutral and chest is lifted, bend the hips, knees, and ankles to lower your body
- Press through your heels to return to the starting position while maintaining control of the overhead barbell
2. Lunges: Unilateral Leg Strength Builder
Lunges offer various benefits such as promoting muscular balance, increasing lower body flexibility, and stimulating greater muscle activation than bilateral exercises like squats.
There are numerous lunge variations to choose from:
a) Forward Lunge
To perform a forward lunge, step one foot forward and lower the back knee toward the ground, keeping your torso upright.
Push off the front heel to return to the starting position and switch legs.
b) Reverse Lunge
Begin in a standing position with feet hip-width apart.
Step one foot backward and lower the back knee toward the ground. Press off the front heel to stand up and switch legs.
c) Walking Lunge
Combine forward lunges with continuous forward movement by stepping into each lunge instead of returning to the starting position after every rep.
Alternate legs with each step.
3. Deadlifts: Lower Body Powerhouse
Deadlifts target the entire posterior chain, including glutes, hamstrings, and lower back, making them an essential exercise for overall leg development. There are several deadlift variations suitable for CrossFitters:
a) Conventional Deadlift
The conventional deadlift is a compound movement that engages both upper and lower body muscles. To perform this workout:
- Stand with feet hip-width apart and reach down to grasp the barbell with hands shoulder-width apart
- Keep your chest up, spine neutral, and hips slightly higher than the knees
- Push through your heels while extending the hips and knees simultaneously
- Slowly return to the starting position by hinging at the hips and bending the knees
b) Sumo Deadlift
The sumo deadlift is a variation where the feet are set in a wider stance, with toes angled outwards.
It targets more of the inner thigh musculature and requires less range of motion from the hips.
c) Romanian (Stiff-Legged) Deadlift
This hamstring-focused variation involves only a slight bend in the knees, emphasizing the stretch and contraction of these muscle groups with each repetition.
4. Box Jumps: Explosive Leg Power
Box jumps are an excellent addition to any CrossFit leg workout since they develop power, speed, and agility.
Perform box jumps by standing in front of a sturdy box or platform and explosively jumping onto it using the strength of your legs. Step down carefully and repeat for the desired amount of repetitions.
5. Thrusters: Full-Body Blast
An all-encompassing exercise, thrusters combine squats and overhead presses to engage the entire body. For this movement:
- Hold a barbell in the front rack position (clean grip or crossed arms)
- Bend at the hips, knees, and ankles to perform a squat
- As you stand up from the squat, use your momentum to press the barbell overhead
- Lower the bar back into the rack position before starting the next repetition
Integrating these leg exercises into your CrossFit training routine can elevate your overall performance, build lower body strength, and help prevent injuries.
Remember to prioritize form and technique above all else for a safe and productive workout experience.
