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Basketball Leg Workout Exercises for Better On-Court Performance | Watts Basketball Watts Basketball | Basketball Training in Seattle

Basketball Leg Workout Exercises for Better On-Court Performance

basketball leg workout

Written by Aliesha

September 10, 2021


Legs are referred to as the engine that drives a player’s body. Therefore, when the engine is not in good working condition, it could cause trouble when it comes to performance. For instance, if your lower body strength is lacking, you may lack the necessary power to jump high enough to obtain rebounds or block shots. If you are not properly conditioned with strong legs, endurance could be an issue. That is why knowing some effective basketball leg workout to add into your daily routine is important. 

Legs are not only pertinent to sustaining energy during the game but also for maintaining body balance. Since basketball requires a player to move in various directions at all times, fitness levels are necessary for being able to react quickly when another player is heading in your direction for a shot or if they are attempting to steal the ball from you. 

Gain a Leg Up Over the Competition: Basketball Leg Workout Exercises to Have in Your Training Regimen

It has long been known that basketball is a physically demanding sport. After all, the game pushes an athlete to run from one end of the court to another as well as to jump for shots, rebounds, and blocks. With that said, there is no question that lower body strength is imperative to finding success as a player. So, in case you are on the lookout for basketball leg workout exercises to attain improvement, you need not to look further. 

Jumping rope 

There are several reasons why jumping rope is a superb exercise for strengthening your muscles and increasing your core strength. First, it works the entire body: legs, hips, back, and shoulders. It also tones those same areas as they are worked over and over again during sports and leisure activities. 

The intensity of the rope swing can be tailored to your own needs (more challenging = better results). In addition to its cardiovascular benefits, jumping rope serves as an excellent form of sports medicine, providing short-term relief from injuries as well as providing long-term benefits to keep your muscles healthy and flexible over time.


Basketball players rely on speed, quickness, balance, and coordination to perform on the court. But to build these skills, they actually don’t spend very much time on the court. They prefer to do their training in gyms or training rooms using special equipment or machines designed for basketball players. 

Lunges are essential for developing strength to help players run faster and jump higher. Lunges will work your glutes, quads, hamstrings, calves, hips, and lower back muscles. Lunges should be included in basketball training because they will improve power output, endurance, muscle mass production and muscle flexibility. 


Sprinting for basketball is usually done for cardio purposes, but there are other benefits to doing it. When you’re running, your muscles take on more oxygen than they would while standing still. That may seem strange at first, especially if you’ve always thought that “athletic activities” meant “sitting down.” But it makes sense when you think about it in terms of energy expenditure: A sprint uses up four times more energy than a jog or a walk. You can also do it in a shorter amount of time — almost half the time of a jog — and it’s great for improving your foot speed and quickness.

A basketball player has to do a lot of leg work, both in the air and on the court. The best way to build up your leg strength is through sprinting. Sprinting for basketball can be hard on your knees because you’re jumping up and down, but it’s important because it’s one of the best ways to improve your speed. 

Single-leg Romanian Deadlift 

The single-leg Romanian deadlift (RDL) is a compound movement that works the entire body and can help you improve your vertical leap, power, explosion, balance, coordination, balance, acceleration of the lower body, core strength, stability of the lower back, and overall athleticism.

This basketball leg workout also provides an excellent training tool to improve your explosiveness on both ends of the court. It’s a great way to build strength and power throughout your entire body. 

Play well in the court! 

Isometric Split Squats 

A simple and effective way to build strength and power in your legs, the isometric split squat is a compound movement that trains the glutes and hamstrings while working the lower body to get you ready for high-intensity training or competition.

Furthermore, this basketball leg workout can be performed without any equipment at all, which makes them a great option for both individual and team workouts. The isometric split squat is a great move to add to your basketball leg workout routine. It will help strengthen and condition the legs and improve your overall body control while you work on your core strength.

Goblet Squats

The goblet squat is a great exercise for beginners and advanced lifters alike. It’s simply a squat with a weight in front of your chest. To make it harder, you can add in a kettlebell or dumbbells.

This basketball leg workout is one of the most effective exercises to build lower body strength — and it needs to be worked into your routine if you want to play basketball at a high level.

The goblet squat exercise requires you to hold a weight in front of your chest while you perform a squat. Your elbows should come between your knees when you hold them there. You can make this even more difficult by holding weight plates on each side of the dumbbell or kettlebell.

Seated Box Jumps

When it comes to basketball, and especially for those who play at a high level, it is important to know that the legs must be strong and well-conditioned. This is because leg strength and power can improve your ability to elevate your body above the net for jump shots and layups.

Box jumps are a good way to improve leg strength and power because they focus on lower body power and force generation. The seated position will increase the range of motion of the knees which help the player drive through the ground more effectively, thus creating better force production and power development.

Glute Bridges

If you’re looking to get better at basketball, the glute bridge is one of the best exercises to work out your legs. Not only is it a great glute exercise, but it also helps improve your lower body strength and coordination.

More specifically, the glute bridge helps strengthen your hips and build muscle in your thighs. The bridge can increase your power in the upper body, improve balance, and improve your ability to jump. 

Single-leg Hurdle Hop

The single-leg hurdle hop is the fastest and most efficient leg exercise for improving lower-body speed, power, and agility. It can be used to enhance sprinting and improve the coordination of the hip and knee joints. The single-leg hurdle hop can also be a good way to improve explosiveness during sports play. 

Wall Sit 

One of the best basketball leg workout exercise is wall sit. It is a simple and effective exercise that can be performed in the comfort of your own home. Wall sits build strength and improve endurance by stretching and strengthening your legs, hips, glutes and core.

If you’re an offensive and defensive player who wants to improve on-court performance and prevent injuries, wall sits can help improve your balance and coordination while strengthening essential muscle groups such as the gluteus maximus, vastus medialis (the large muscle in the middle of the thigh), gastrocnemius (the large muscle in the calf), quadriceps (front of the thigh) and even your abdominal muscles if you understand how to include them.

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This Pre Tournament Performance Plan- written for serious players, by Coach Watts who was the WA State Gatorade Player of the Year and who has helped hundreds of players like you get to the next level- is your SECRET WEAPON to becoming an elite performer and taking huge strides towards your goals!

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Jumping Lunges

This is one of the most effective basketball leg workout exercises. Jumping lunges are also suitable for weightlifting and running, as well as for a number of other sports activities.

This exercise targets the quadriceps and hamstrings, which are at the front of the knee joint. Its purpose is to increase your overall flexibility and improve your vertical jump. This exercise will also help you develop a stronger core and work on balance as well as coordination. The result is an overall improvement in athletic performance. 

Lateral Lunges

Lateral lunges are one of the most basic, yet effective, bodyweight exercises that you can do to develop good leg strength and good ankle stability. You can do these standing, but they’re even better if you do them lying on your back.

Lateral lunges help strengthen your hip stabilizers, which are muscles in the front of your hip that assist your lower body. They stabilize your ankles at contact to help you achieve great balance and stability at contact, so they’re key for good shooting form.

Workout with Intensity

The secret to playing well in basketball is leg strength. While other parts of your body can be trained, you can’t develop a superstar if you don’t have strong legs. The next time you train, make sure to incorporate at least one of the basketball leg workout exercises.


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