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Cristiano Ronaldo Leg Workout: Explode Your Lower Body Power Like a Pro

Two versions for you: at home, or with access to gym equipment.

The 2022 World Cup in Qatar is around the corner and some of the best athletes will be competing to lift the trophy comes December. One of the biggest names in the sport is Cristiano Ronaldo and he is famous for being a human-like machine with otherworldly leg power. Take a look at Ronaldo’s leg workout and try it for yourself, if you dare.

Ronaldo needs to introduction. The Portuguese player has won the Ballon d’Or and the Champions League 5 times. He is famous for his extraordinary commitment to training hard. At 37 years old, he can still outrun younger players in the prime of their game with his sheer physical attributes.

And when we are talking about CR7, it is impossible not to mention his leg power – especially because that is his money maker in the world of football.

In light of the 2022 World Cup coming up next week, BOXROX has researched Cristiano Ronaldo’s leg workout so that you can try to get as powerful a lower body as he has. We have divided the workouts into two options: at home and with access to gym equipment.

Cristiano Ronaldo Leg Workout

With Equipment Access

ExerciseSetsReps
Barbell back squat48
Barbell deadlift48
Leg press410
Leg extension412
Box Jump545 seconds on, 15 sec off

For all the exercises mentioned above, if you want to develop serious leg power, you want to go heavy.

For the barbell back squat, take advantage of the full range of motion and try to lower your body until your thighs are below parallel to the floor.

The leg press adds an isolation exercise to your quads. If your squats are not as heavy as you would hope, the leg press will boost your explosive power in that department. The same can be said about the leg extension – and CR7 will sometimes use the single-leg variant to build up his kicking power.

To finish off the workout, box jumps. This will increase your overall explosiveness on your lower body and increase, well, your jumping skills. This exercise is great to create lean muscle and if you want to go the extra mile, wear a weighted vest.

This Cristiano Ronaldo leg workout was first shared by Men’s Health.

Cristiano Ronaldo statueSource: Hans Hansen on Pixabay

At Home

CR7’s workout can also be done at home. The Portuguese superstar travels a lot and needs to find ways to keep his muscles in check, even during a holiday break. The workout you will see below is a mix of different at-home workouts shared online over the past couple of years.

ExerciseSetsReps
Squats312
Lunges3-510-20
Lateral Lunges + Jump Squat310
Pistol Squats38
Donkey Kicks3-510
Hill Sprints101

For all these exercises, you can add weight to make it even more challenging.  The hill sprints are done in HIIT style, in which you need to explode the sprint up the hill and jog lightly downwards and then repeat it.

And those are 2 of Cristiano Ronaldo’s leg workout that you can try for yourself if you want to explode your lower body power.

Check out more content from BOXROX you might find useful:

Why You Need Nordic Curls – The Best Leg Exercise you aren’t Doing

How To Get Big Legs Without Squats – Build Unstoppable Power

2 Most Intense Sets For Muscle Growth – NOT FOR BEGINNERS

What To Eat Before, During and After a Workout

How To Force Muscle Growth – 5 Methods To Accomplish That

Best Leg Workout Tips for Bigger Legs

The Best Science-Based Leg Workout for Muscle Growth (Glutes/Quads/Hams)

The Perfect Leg Workout (Sets and Reps Included)

10 Things to Do Before a Workout to Get More Benefits

7 Ways to Boost Metabolism and Burn Calories According to Science

Muscles of the legs

The muscles of the legs help to propel you forward, jump, and run. They’re essential for many sports and activities so it’s important to know how they work together to power your body.

Hamstrings

The hamstrings are the muscles on the back of your thighs. They contract to bend your knees and extend your hips. They are also involved in helping you maintain balance when standing, walking or running. A good example of exercises that work the hamstrings is the leg curl machine (aka lying leg curl) where you sit on a bench with your feet hanging off and lift one foot up at a time using only your hamstrings.

Quads

The quadriceps is a group of four muscles that make up the anterior thigh. The rectus femoris, vastus intermedius, vastus lateralis and vastus medialis make up the quadriceps.

Glutes

The glutes are the largest muscles in the body. They are responsible for extending, rotating and stabilizing the hip. The gluteus maximus, medius and minimus help stabilize the pelvis and spine by pulling our upper leg down, while also keeping us upright when standing or walking. If you have ever had a sore lower back after sitting for too long, it’s likely due to weak glute muscles.

The best exercises for strengthening your glutes include squats, lunges, bridges and deadlifts (this is not an exhaustive list). These exercises work not only on strength but also balance as they require good coordination between multiple muscle groups at once.

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