How to Build Strong Legs for Boxing


Boxing is one of the oldest sports in existence, with origins in the original Olympic games dating back to the seventh century, according to It's not a secret that boxing has endured in part because it requires almost no equipment and relies heavily on individual skill. Part of that skill is the strength of your legs, which have to move quickly and provide stability for your upper body during a boxing match. Strengthening your legs can, therefore, improve your speed and help reduce the possibility of being knocked down.

Things You'll Need

  • Barbell
  • Weight plates
  • Jump rope
  • Perform leg exercises two to three nonconsecutive days a week. Although more exercise may seem like a better idea, training your legs every day is counterproductive, explains physiologist Wayne Westcott in the April-June 2010 issue of ACSM's "Certified News." Exercising your legs every other day gives the muscles time to recover and heal. It also helps them become larger and stronger.

  • Jump rope for three minutes, resting for one minute between sets. Jumping rope is a core exercise used by boxers because it not only improves leg strength, it enhances speed and endurance. Boxers need endurance to last through a boxing match and its consistent physical demands, explains the Jump Rope Institute in their online publication "Jump Rope For Box." Begin by focusing on jumping consistency and develop a rhythm. Over time, this will help you increase speed.

  • Complete at least three sets of barbell deadlifts. Deadlifts are considered compound exercises that strengthen the muscles of your legs, buttocks and lower back, according to professional trainer Ric Moylan. Add sets of barbell squats between deadlifts to engage additional leg muscles including the quadriceps and calves. Take brief rests between sets of approximately 30 seconds to one minute.

  • Do three sets of 10 walking barbell lunges. Walking lunges help to develop leg strength, endurance and leg speed for more efficient boxing moves. In contrast to static lunges, walking lunges use the same movement but require that you propel your body forward with each lunge. Pay attention to your posture, keeping your head up and chin forward when performing walking lunges. Stop briefly between sets and use a weight that challenges your leg muscles to near failure at approximately the 10th repetition.

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