3 Football-Specific Strength Exercises for Lower Body Power

CREATED BY: The Non-League Network

Introduction

Lower body power wins football matches.

It’s the difference between holding off a defender, getting height on a header, and blowing past a full-back.

You don’t need a massive squat rack or 10 different machines — you just need the right exercises done properly and consistently. These three will build strength that actually shows up on the pitch, not just in the mirror.

Videos You Can Steal

Bulgarian Split Squat for Footballers

Build single-leg strength and balance.

https://www.youtube.com/shorts/ITes54-ETPc

Nordic Hamstring Curl

Strengthens hamstrings for speed and injury prevention.

Try and replicate this the best you can, there are several different ways to action this

https://www.youtube.com/shorts/1IIavrSbEvo

Broad Jump for Explosiveness

Converts strength into game-day power.

https://www.youtube.com/shorts/bOU_G9qRV6s

1. Bulgarian Split Squats

Stand a couple of feet in front of a bench.
One foot up behind you, back toes resting on the bench.
Drop into a lunge until your front thigh is parallel to the ground.
Push through your front heel to stand back up.

Why? Builds single-leg power for sprints, tackles, and jumps — plus balance when holding off players.

2. Nordic Hamstring Curls

Kneel on a pad, partner holds your ankles (or hook them under something solid).
Slowly lower your chest toward the ground, using your hamstrings to resist the fall.
Push yourself back up and repeat.

Why? Strong hamstrings = faster sprints, fewer pulls, and better deceleration when changing direction.

3. Broad Jumps

Stand with feet shoulder-width.
Bend knees, swing arms back, and explode forward as far as possible.
Land softly, reset, go again.

Why? Turns strength into raw match-day power — think quicker acceleration and higher vertical jumps.

How to Use This:

2–3 sets of each, twice a week. Rest 60–90 seconds between sets. Keep the form sharp — quality over ego.

Final Word

Lower body power makes you stronger in duels, faster in the chase, and more explosive in the air. These three moves hit every major muscle group you need for football — and you can do them anywhere.

The stronger your base, the harder you are to beat.